1lb of body fat = 3500cal. Every day our goal should be to burn 400cal with intense exercise (7 days x 400cal = 2800cal); then burn the remaining 700cal daily by walking everywhere, always taking the stairs instead of elevators/escalators, carrying groceries/laundry, etc.
Also, for every 1lb of fat we lose we take 4lbs of pressure off of our knees. Lastly, never say, "I want to lose weight." Our goal should never be to lose weight (muscle or water) which is easy to do & a short term solution. It should always be to lose body fat which is the long term, healthier solution.
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