The best weight loss plan requires an understanding of simple science and the practical application of common sense.

Combine these two principles in your weight loss plan and expect to lose at least two pounds per week

The Best Weight Loss Plan


Calories In- Calories Out = Weight Loss

According to there are 3500 calories in one pound of fat. Therefore, to lose one pound of fat, you must avoid eating 3500 calories. 3500 calories may seem like quite a few calories to avoid. However, divided over 7 days, this equates to a 500 calorie avoidance per day. Or you can burn 500 calories per day with workout routines, such as weight lifting and cardiovascular exercise. Realistically, a daily combination of calorie avoidance and calorie burn is the key to successful weight loss.

To put this into perspective, here is a list of  fast food options that have 700 calories

Arby’s Roast Ham & Swiss Sandwich Calories: 705

Wendy’s Double w/Everything and Cheese Calories: 700

Jack In The Box Jack’s Spicy Chicken with Cheese Calories: 700

White Castle French Fries – Sack Calories: 700

Sonic Vanilla Malt – Large (20oz) Calories: 700

Courtesy of

And for high calorie beverages:

Mochaccino or iced coffee drinks  Calories: 250

Juices Calories: 225 – 300

Sports Drinks Calories: 250

Cocktails Calories: 260 – 440

Soft Drinks Calories: 250

Courtesy of

Common Sense: Junk food is bad and will hinder your weight loss plan.

Step 1: Identify at least two high calorie options you can avoid per day to reduce your caloric intake by 500. The more you avoid the better.

Next, improve your overall daily diet.

Science: The United States Department of Agriculture suggests that you make your plate look like this:

Picture this image in your mind for every meal. Switch all your rice, pastas, breads and cereals to brown, whole grain versions. Science has shown that whole grains have been shown to burn fat, according to

Common sense: Fruits, vegetables, whole grains, legumes, fish and poultry are healthier for us anyway.

Step 2: Include one half a plate of fruits and vegetables, one fourth a plate of whole grains and a lean meat the size of a deck of cards with most meals. Build your meals around fruits and vegetables instead of meat.

Finally, you must exercise to burn calories.

Science: Your body burns calories when you are physically active. Your muscles need fuel to move, and this fuel comes from fat! According to, walking burns an average of 300 calories per hour. Jogging approximately 600 calories per hour and running up to 1,000 calories per hour or more. The more active you are, the more you burn.

Purchase a pedometer and set a goal to walk 10,000 steps per day. If you do this, you will burn 500 calories and lose one pound of fat.

Common sense: Exercise burns fat. The more you exercise, the more fat you will burn.

Step 3: Record 10,000 steps per day on your pedometer to lose one pound per week. Make a commitment to yourself to perform at least 30 minutes of physical activity 5 days per week to lose weight fast.

Bonus: Resistance training, (cough, cough- 500 rep workouts!) will build muscle that will increase your metabolism and burn additional calories throughout the day. Remember muscle weighs more than fat. Don’t get discouraged if the scale is not moving if you are resistance training. Instead, measure your waist circumference to make sure you are losing abdominal fat, which is the most important fat to lose anyway.

Hit the “reset button” and erase previous diet schemes and fads out of your mind. Follow these three simple steps and you can’t go wrong!

Always include your physician in new weight loss plans!

Please contribute to this article and share your experiences, including successes and failures, regarding your diet and exercise below! Share this information with your family, co-workers and friends. We really need to improve the health of this country, and it starts with you 🙂