How to lose one pound a week

Lorrie explains that in order to lose a pound, you need a 3,500 calorie deficit. Create a 500-calorie deficit each day and you'll lose a pound a week. To keep it simple, and for maximum health benefits, eat 250 fewer calories a day and burn the other 250 through exercise.

Save calories:

  • Cut one slice of bread: Save 100 calories on average
  • Cut four tablespoons of mayonnaise: Save 200 calories
  • Cut one can of soda: Save 136 calories
  • Cut one glass of wine: Cut 100 calories
  • Cut one cup cereal: Save up to 200 calories depending on the brand

    Burn calories:

  • 30 minutes heavy housecleaning: Burn 250 calories
  • 30 minutes of fast paced walking (12 min/mile): Burn 270 calories
  • 30 minutes of dancing (disco, ballroom,square, or line): Burn 153 calories

    Lorrie's website:
    You can access some her exercise videos there.

    Other helpful links from Lorrie:


    About Lorrie Sullenberger:
    Lorrie is the creator of Fit and Fabulous...Outdoors! television show, is inspiring women from all fitness levels to discover a more exhilarating life through incorporating the outdoors in their quest for better health. Lorrie is certified through the American Council on Exercise and has owned and operated a women's gym. "Most women know that they need to do some kind of exercise, that is not the issue," Lorrie says. "It's the inspiration to get out there and start. I want to reach out to women who think their weight is hopeless, give them some inspiration and show them how they can get Fit and Fabulous...Outdoors too."

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