Learn This Easy Weight-Loss Formula

February 14, 2018 "Focus on what you're adding to your life. Sometimes it can be more successful to focus on what you need to do, rather than what you're trying not to do."— Matthew M. Clark, Ph.D., L.P. Get Moving Move more, burn more: The calorie breakdown You most likely know this by now, but it's worth repeating: Being active is an important part of any weight-loss program. When you're active, your body uses more energy — thus burning more calories. And when you burn more calories than you consume, you lose weight. Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. (The breakdown: 500 calories a day for a week.) Ready to dive in? It's easier than it seems. Read on to see how you can burn more calories and boost weight loss. Learn more about calorie burn » Healthy Habits Overcome food obstacles Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. By identifying patterns of unhealthy eating choices, you can begin to change them. Take the first step by starting a food record now! Follow these tips » Today's Healthy-Eating Tip 5 heart-healthy whole-grain options Whole grains are good sources of fiber. Increase your consumption with these simple substitutions: 1. Choose breads made from 100 percent whole grains. 2. Opt for whole-wheat pasta over white pasta. 3. Select brown rice instead of white. 4. Trade sugar-sweetened cereals for high-fiber cereals, such as bran flakes, oats or shredded wheat. 5. Bake with whole-wheat flour instead of white flour. ADVERTISEMENT Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship: Policy | Opportunities Ads by Swoop Possible RA? Find A Prescription Treatment For Moderate or Severe RA Psoriasis Treatment Explore a Treatment Option for Moderate to Severe Plaque Psoriasis Relapsed Multiple Myeloma - Updated Treatment Option Info See the Updated Superiority Study Results in this Relapsed MM Treatment Option. Help For Adult Depression Discover A Treatment Option For Major Depressive Disorder Today. Osteoporosis Information Treatment Is Available To Help Manage Postmenopausal Osteoporosis BECOME A MEMBER! The Mayo Clinic Diet on Wednesday February 14, 2018. Copyright 2018 Mayo Foundation for Medical Education and Research, 200 First Street SW, Rochester, MN 55905. All rights reserved. | Subject to our terms of service and privacy policy