[Paul]

Congrats to everyone!

Here's my story.

A pound of fat is 3500 calories.

Take your weight x 12 if you are kinda active, x 13 if very active, this gives you the calories needed to maintain your current weight.

To lose 1 pound a week: 3500/7 = -500 calories per day.

So if you weigh 200 pounds and you're kinda active:

200x12= 2400 - 500 = 1900 calories per day.

You can wreck your health by eating unhealthy foods, but you could eat nothing but 1900 calories of Twinkies a day and still lose 1 pound a week.

I reduced my calorie intake by 1000 calories per day and in 10 months lost 70 pounds by last October. I'm still at my target weight today.

I use the free version of My Fitness Pal to track my calories and nutrition.