I was able to lose 20 pounds and keep it off - it started with some basic math:
Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, increasing the amount of calories burned during your workout—or, most likely, doing some combination of both.
An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week
So by monitoring my calories, and trying to burn at least 700 calories a day with exercise, I was losing 1-2 pounds per week. I play hockey 2-3 times per week, go to gym 1-2 times per week, run and bike. I reduced calories from beverages - no pop or beer. Diet is varied, close to "Mediterranean" style. Rarely have desserts or junk food.
Chicken wings are nasty calorie bombs.
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