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You still have time to lose that extra 10 pounds before summer, but don't let it creep up on you. How do you lose 10 pounds? There is only one way: get rid of 35,000 calories. To shed 10 pounds, you must use up to 35,000 calories or pass up the same amount in unnecessary edibles. Better yet is a combination of exercise and sensible eating.

It takes a deficit of 3500 calories to lose one pound, and 10 times that is 35,000 calories. Losing 2 pounds per week costs 7000 calories, or 1000 calories a day. (More than 2 pounds a week is not recommended, if you want to maintain your weight loss.)

1000 calories per day! They may seem like a lot, bit if you are overweight, you have plenty of calories to spare. You can help increase weight loss by adding exercise to your daily agends.
1. Cut out the unneeded calories: the candy bar between meals or the midmorning pastry; bread and butter with dinner or the milkshake with lunch. Ask yourself if the food you eat haphazardly is necessary. Eliminate all the extras you can do without, such as second helpings, sour cream and butter on your potatoe, jam on your toast. See how many empty calories you eat, and then think twice.
2. Cut down the portions of your meals. Use smaller plates. There is no need to give up everything you like, just enjoy less of it. Have self-control and enjoy one slice of pizza instead of two. Eat half of your meal at a restaurant and doggy-bag the rest.

3. Substitute healthier, lower calorie foods for the fattening ones. How about seafood instead of steak? An apple instead of apple pie? Diet dressing instead of the fat-adding version?

Fat accounts for almost 35% of calories in the American diet. A healthy amount is about 20%. Fat has more than double the calories of anything else, per gram. You can make a dramatic difference in your appearance and energy by making smart choices.

YOU DO HAVE A CHOICE. Choose leaner cuts of meat and have the fat trimmed off. Or imagine that fat on your thighs or abdomen, because that is where it is going to go. Avoid excess sugar. There is a mechanism in the body that turns sugar into fat. Infact there is a mechanism in the body for almost all excess food stuff to be turned into fat. Sugar is empty calories. There are other alternatives for your sweet tooth, such as fruit.

SO WHAT'S LEFT TO ENJOY? Plenty, if you use your creativity and imagination. Delectable poultry, savory seafood, fresh fruits and vegetables with an array of spices and seasonings to tempt your taste buds. Look creatively and choose creatively. And on this Fourth of July, you'll be able to declare YOUR independence.