Calories: a gram of fat contains twice as many calories as a gram of carbohydrates or protein. So cutting down on high-fat foods can help you cut down on your daily calories and thus help you manage your weight

Fat= 9 calories per gram

Protein and Carbs= 4 calories per gram

1500 Calorie Menu

Breakfast: 2 waffles; 1 tlbsp.maple syrup; 1 tsp margarine; 8 oz water or decaf coffee/tea 1/2 cup orange juice.

Morning snack: 1cup skim milk and 1/2 cinnamon bagel

Lunch: Salad/lettuce/with 1/4 cup each of carrots, green peppers, cabbage, celery; 1 tblsp. lite dressing; 1 oz turkey breast; 1 whole grain roll

Afternoon snack: 1/2 cup sliced strawberries; 6 oz fat free flavored yogurt; 1 tblsp. crunchy whole grain cereal

Dinner: 3 oz sirloin steak, lean only, grilled or broiled; 1 cup rice; 1 tsp margerine; 1/2 cup cooked carrots; 1 mixed green salad; 2 tlbsp. fat free dressing.

Burning Calories:

You need to burn off 3,500 calories more than you take in to lose 1 pound of body weight.  The one way to do this is to reduce the amount of calories you take in.

Exercises and calories burned:

Bicycle-6mph-240 cal/hr

Jog-5mph-740 cal/hr

Swim-25yds/min-275 cal/hr

Walk-3mph-320 cal/hr