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Want to lose weight?   Increase your physical activity or decrease calories by 500 and you will lose a pound a week.

We do need calories, so remember don't go below 1200 calories a day.

For example, if you eat fast food (which I don't advocate, but sometimes you're on-the-go):   

(At the Golden Arches)   
Don't eat this:

Steak Egg and Cheese Bagel                     660
Hashbrowns                                             150
Mediuim Coke                                          210
                                                        1020 Calories
Eat this: 
Unsweet Iced Tea                                      0
Sausage Burrito                                         300
Hashbrowns                                              150
                                                         450 Calories
You just eliminated 570 calories! 
and lunch at the same fast food place:
Don't eat this:
McRibs                                                    500
Large Fries                                              500 
2 packets ketsup                                       30  
Medium Coke                                           210
                                                           1240 calories
Eat this:
Premium Southwest Salad w/ Grilled Chicken
Southwest Dressing 1/2 package                 50
Apple Dippers w/ Caramel                         100
Dasani Water                                              0
                                                             440 calories
You just eliminated  1370 calories!
You still have calories left over for a healthy supper! 
(At W's)
Don't eat this:
Asagio Ranch Club with Spicey Chicken         670
Large Fries                                               530
2 packs ketsup                                           20
Medium Coke                                            210
                                                              1430 calories
Eat this:
Grilled Chicken Go Wrap                              260
Garden Side Salad                                        25
Croutons                                                     80
Italian dressing                                            70
Unsweet tea                                                 0
Baked Potato w Sour Cream/Chives               230
You've just eliminated 2135 calories from your diet, but you're still eating enough calories to be healthy!  
Congratulations on the first step to getting back to your ideal weight!   
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