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A. Calculate your BMI:
CLICK ON  “BMI calculator”
MY BMI = _____________
B. A BMI over 24.9 is overweight, over 29.9 is obese. A healthy BMI is 18.5 to 29.9.
C. Determine your weight at a BMI of 24.9 or less:_________
D. Determine your daily calorie expenditure: ______________
E. Determine how many pounds you want to lose weekly.
3500 calories = 1 pound of weight.
If you want to lose 1 pound a week, you need to consume 3500 less every week.
3500 / 7 = 500 calories less every day.
Write the calories you burn every day _______________
Subtract the calories you’ll eat less every day (500 calories for every pound lost per week, unless you burn more through
This equals your new daily calorie goal:

Remember, this is a marathon, not a sprint. It takes time to lose weight, especially if you are planning on keeping it off. If you try to lose too much weight at once, it can increase your risk of malnutrition and electrolyte imbalance. Fast weight loss also increases your risk of fast weight gain. If you starve yourself, your body will inevitably kick into an overdrive appetite and you will want to eat more than you normally do. Be prepared and wake up 1/2 hour early every day. Consider bringing your own lunch to work in a small cooler with a frozen cold pack.