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To figure out how many calories you should have, first start with where you are. In other words, figure out how many calories it takes to maintain your present size and then reduce from there. You can go about this in many ways. Most people simply choose an arbitrary number like 1200 calories and that's what they eat, but in nearly every case that's not nearly enough calories to ensure adequate nutrition, not to mention the deprivation that sets up.

While losing weight and to this day, I eat over 2000 calories a day on average and I've maintained a good weight for my height for over 17 years. Remember, your body requires calories to maintain itself.

Basic Calorie Requirements Calculation Based on Activity Level:

Sedentary : 13 X Weight = Avg. cal/day

Sedentary is not exercising at all

Moderately Active: 16 X Weight = Avg. cal/day

Moderately Active is exercising approximately 3-4 times per week

Very Active: 19 X Weight = Avg. cal/day

Very Active is 5-7 strenuous exercise sessions per week.

If you weigh over 200 pound now, and you'd like to weigh closer to 150, here is a calculation you could use to get started: Assuming you are going to be adding enough exercise to quality as Moderately Active, we'll use 16 as our modifier:

150 pounds X 16 calories per pound = 2400 calories

Less 500 (Using the common 500 calories per day reduction) gives us a total of 1900 average calories per day

If you started to incorporate a plan that allowed an average of 1900 calories every day, you'd start to lose weight. The mistake most people make is to reduce calories too much, which ultimately sacrifices muscle plus sets you up for feeling deprived. It's far better in the long run to go more slowly, keeping as much muscle as possible while burning calories via exercise. Remember too, even if you don't eat quite that many calories on many days, you might eat more on the weekends for instance, so it ends up being closer to your goal of 1900 average per day. take the total calories for the week divided by seven.

Remember, this average calorie number gives you plenty of wiggle room during the week. You can have some treats along with everyone else, or add more on weekends. Instead of constantly saying, "I can't, I'm on a diet," now you can say, "Thank you, that looks delicious," and enjoy some. It doesn't ruin your diet plan because you've got a large enough calorie allowance that if you are more careful some days than others, it will work out to the average number of calories you want. I tend to eat far less calories during the week than on weekends and my totals generally average out to 2000 to 2200 calories per day.

The 500 calorie reduction is a well accepted amount. You can reduce your calories further, but I wouldn't recommend it. It doesn't benefit anyone to try for faster weight loss, in fact, if you reduce your calories too much you end up wasting muscle in the process, which is exactly what you do not want to do. If you want faster results, it's better to add more activity, thereby burning more calories at rest.

You may be thinking I'm nuts, recommending 1900 calories per day, but I can say for a fact that if you eat too little (1000 - 1200 calories is too few, IMO) then you set yourself up for all of the following:

Deprivation. You're going to feel deprived, mentally and physically. 1000 calories isn't enough for your basic metabolic needs, much less to fuel yourself for your activity needs. Add more food! Just have a bit more than you're already having, so for instance, if you are allowed 1/2 cup of vegetables is a whole cup going to ruin all your progress? I doubt it. Eat a whole cup, or go ahead and have two oranges. Fruits and vegetables are very low calorie but provide high nutrition.

Sure, some vegis and fruits are high in sugar, but it's natural sugar. I seriously doubt our planet grows any killer foods - it is more likely the food industry which has processed those foods to become nothing more than a dried powder, then add back more sugars, and chemicals so it will resemble the original product, is more harmful than a simple apple or banana?

If you are diabetic or must watch the sugars, have a small bit of protein along with the higher glycemic food, such as an ounce of cheese with your apple. Notice I said an ounce of cheese, not a slab big enough to feed a small country.

Metabolic Slow-Down Feeding yourself too few calories sets you up for metabolic slow-down. Studies have shown time and again that a heavier person can find it difficult to lose weight, even though eating very low calories, simply because their body's metabolism is burning at such a slow rate. As you probably already know exercise helps to speed up your metabolism but so does eating. That's why they say breakfast is so important, not only to fuel yourself but because it starts the metabolic furnace burning, and it continues to burn all day. If you don't eat anything until noon, you don't stoke your furnace to start burning until then either.

Has the ultra low calorie approach worked for you so far? If not, why not try something more reasonable? Tag along with a friend who doesn't have a weight problem and you'll see how sometimes they eat more, sometimes less, but on average they eat enough to fuel their body and maintain their weight.

Adding more food gives you additional eye appeal. If you split up 1000 calories over the course of an entire day you're looking at pretty skimpy portions on your plate each time you eat. I like to feel like I'm getting enough to eat and I do this by rounding out my plate with extra vegetables.

If I'm having a frozen entree for instance, I'll cook up a cup or more of frozen vegetables to add to my plate. The extra vegis really fill me up, providing the satisfaction I need, and I often have a bit extra vegetables to throw away. Is that wasting food? No, it's smart. Far better for me mentally to have extra food to toss away than to be licking the plate because I'm still hungry. I'm also not likely to start wanting something else to eat right after dinner if I'm feeling content with the amount I've eaten.

Make an effort to learn to like your food as is. Plain mixed vegetables with nothing on them are delicious. It took me awhile to stop putting butter on them, and then even quitting the Molly McButter (just chemicals and sodium). I eat them plain and yes, they are great. Nature made our fruits and vegetables naturally sweet and all those "extras" we are used to using like butter on vegetables or potatoes certainly make things taste all yummy but they also make us larger than we need to be. Those "extra" calories add up.

Slowly Make Adjustments to What or How much You Eat

Wean yourself off adding sugar to your cold cereal. Read the label; all processed cereals contain a ridiculous amount of added sugar. There's no need to add more. My only exception is brown sugar on oatmeal. I don't sugar my cereal at all anymore but it took me awhile to make the change. Start by adding a bit less, then next week cut back a bit more until you break the habit entirely. Tiny changes make up for big results over time.

If you feed yourself well, and focus on increasing your activity, even if only a little, then you will continue to lose fat, build muscle and get more shapely, all the while increasing your metabolism so you can eat more food!

~~ Kathryn Martyn Smith, Master NLP Practitioner, EFT counselor, author of free e-book: Changing Beliefs, Your First Step to permanent Weight loss, and owner of OneMoreBite-Weightloss.com

Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight loss.

Doing an effective whole body conditioning and weight loss workout can be done entirely at home without any fancy equipment. A couple of dumbbells is all you will need. (Even if you dont have dumbbells there is usually something lying around the house that is heavy enough to substitute in for them)

Here is a list of 20 exercises you can do right in your own home for a great whole body conditioning and fat loss workout.

exercises:

group 1:
Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg Get Ups

group 2:
Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

group 3:
Plank
Side Plank
Curl and Press
One Arm Rows
Bird dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a mini circuit of 3 exercises. Do each exercise for a timed interval of 10 seconds for a total of 30 seconds per mini circuit.

As you get better at them work up to doing each exercise for 20 seconds for a total of 60 seconds per mini circuit.

take 30-60 seconds rest between mini circuits.

For beginners do a total of 3 mini circuits to start. Working up to 4 or 5 as you get better at them.

Once youre ready to move to the next level add a second mini circuit by choose 3 different exercises (one from each grouping). Do your second mini circuit with the same time of work to rest ratio as your fist.

If you feel you are already at an advanced level you can add one or two more mini circuits up to a total of 4 mini circuits. These 20 exercises are just an example of what is possible, there are dozens more that would work in this mini circuit style, you can incorporate any exercise that you like into these mini circuits. This style of workout is a great complete whole body conditioning and fat loss program you can do right at home in under 45 minutes. I encourage you to give it a try and see that you can get a great workout done right in your own living room.

John Barban is a certified strength and Conditioning Specialist and a varsity strength and conditioning coach. His trademarked http://www.6minuteCircuits.com Circuit training workouts have helped thousands of women with weight loss and fat burning in less than 45 minutes three times per week. http://www.grrlathlete.com John's female sports training articles will help you burn fat without long, slow cardio sessions or fancy equipment. You can ask John a question on the http://www.grrlathlete.freeforums.org a womens workout forum to help you lose fat and get in shape with circuit training and nutrition.

Losing weight can feel like an overwhelming task. But it's not as hard as it seems - nor as complicated. Your weight loss can be fast and simple - if you choose the right diet or weight loss plan.

The problem today is not that we don't know how to lose weight - but that we don't know which method to choose. There are countless diets and weight loss plans out there - and many of them do work for some people. But not every diet will work for you. You don't want to waste valuable time and energy on a diet that doesn't work.

So how do you find a plan that will speed you towards your dream body? In order to find a diet that works best for you, look for these 3 factors:

#1 It Has A Proven History

If it worked for other people, the diet has a high probability of working for you too. Look for realistic sounding testimonials - which means they won't sound perfect since they are written by real people. In general, the more testimonials the better.

It's always more reliable when people are willing to give their full name on a testimonial however many people can be shy about this so don't expect it.

Before and after pictures are always nice to have although again, not necessary since lesser known diets that work well may not have the money to sponsor a before and after weight loss contest.

#2 It Fits Your Personal Style

While many diets may work - they may not work for you because they don't mesh with your personal style. Every person is different and has specific preferences, needs and experiences in the weight loss arena.

For example, if you don't like eating meat or dairy products, choosing a low carb diet plan might not be your best option. If you're always on the go and don't have time to prepare meals you might want a plan where the meals are prepackaged and easy to prepare. If you cannot stand to feel hungry when losing weight, you might want to a plan that lets you eat several mini-meals throughout the day.

So before making your final choice, make sure it fits best with your personal style. I've seen people lose weight at lightning speed (and even enjoy the process) when they choose a diet based on their personal style.

#3 It Gets You Excited

One of the most underrated keys to success in any weight loss plan is enthusiasm. Too often the thought of losing weight takes on a negative connotation in our minds. You have to get excited about the diet - you have to believe in it and be motivated to commit your time to trying it.

When you don't believe in the diet you don't believe that it will help you lose weight - and what you believe you will eventually manifest.

Make sure the diet plan you choose gets you excited and enthusiastic. Perhaps it introduces a totally new concept you've never thought of before. Perhaps you're salivating at the ultra-fast results it produces. Or even perhaps you can relate to the written testimonials. It doesn't matter as long as it gets you enthusiastic and excited about your weight loss.

So those are 3 key factors that will help you find a diet that works. When deciding on a weight loss plan, keep these 3 factors in mind and you're guaranteed to choose a diet that will work best for your body and give you incredible results!

Vienna Miller is a contributing writer to Diet Reviews - a website offering the latest diet reviews and weight loss plans that actually work.

For the latest weight loss tips and free diet articles visit http://www.freetobethin.com

hawaii in the Fall? Anytime is great for hawaii. There is no official off-peak season for hawaii, where the weather is fabulous year round. As the crowds begin to thin out when school is in session and before the Thanksgiving and December holidays, you'll find lower hotel prices and cheaper air fares if you travel in the fall.

You'll also get to see a wildlife treat: the annual migration of thousands of Pacific humpback whales from their feeding grounds in alaska to Hawaii's warmer waters.To get an even bigger bang for your buck this fall, plan to stay in Oahu, the most populous of the Hawaiian islands. With more direct flights to Oahu, means more affordable airfares while cheap public transportation makes getting around a snap.

Hotel room rates are up to 40 percent lower in the fall. At the Fairmont Orchid on Hawaii's Big island, for example, garden-view rooms start $329 a night in october and November and, through December 20, your fifth night is free. The fabulous Hyatt Regency Waikiki Resort and Spa, which recently completed a $14 million renovation of all its rooms, offers a fourth-free night through December 18 with its Sunshine for Sale package.

Visit the amazing Foster Botanical Garden opened to the public in 1931 or take a hike to the Manoa falls; a spectacular site as it tumbles down a near vertical cliff for approximately 150 feet into a small pool. Take time this fall for a great vacation to hawaii. Book your destination today, and take that Golden Getaway.

Simply Seniors news

Pure Point golf is the best system that I have found that can really start to lower your golf score almost instantly. Before using it, I was convinced that to hit further and straighter, that I needed a more expensive and bigger golf club, with flashy golf balls.

Now I know that this simply is not true! With the Pure Point golf you will find that hitting a straight and powerful shot has got nothing to do with how expensive or hi-tech your equipment is (although I acknowledge that it would make a difference when you have a really low handicap). If you want to hit distance with accuracy, then you will need to work on how you swing the golf club.

With Pure Point golf, you will get over 30 tried and tested simple exercises that you can start learning and will improve your game from the start.

And the great thing about Pure Point golf is that you won't have to try and read from a book or copy pictures in a magazine. Instead you will learn the Pure Point golf system from a dvd that you can watch and see exactly what movements to make.

Here are just a few of the topics that Pure Point golf will fix for you:

1. Your golf slice will be fixed. No more hitting your balls onto the adjacent fairway. Therefore, No more embarrassment when you tee off!
2. Forget about timing. This will no longer be a problem when you follow a simple 5 minute exercise.
3. Also, Forget about balance. learn how you balance will be fixed so quickly that you will think that you are cheating!

And remember, Pure Point golf will fix your golf swing, because if it doesn't then all you need to do is get your money back, because Pure Point golf comes with a guarantee that will refund you in full if you do not improve within 90 days!