I heard that it takes 3,500 calories to lose 1 pound. What does that mean? Losing weight means you need to burn more calories than you take in. There are 3,500 calories in 1 pound of fat; therefore, to lose 1 pound of body fat you need to create a 3,500-calorie deficit.

It may seem overwhelming, but if you eat 350 fewer calories and exercise 150 more calories per day (for a total deficit of 500 calories) for seven days, you’ll lose 1 pound.

By the way, did you know that if you lose just one pound per week, you can lose 25 pounds in six months? 25 pounds! Not bad at all.

I travel frequently. How can I follow my meal plan when restaurant menus do not list any calories, carbohydrates or fat grams? Frequent dining out can be a challenge. Menus often do not provide nutrition information because every chef has a different interpretation of “healthful cooking.”

The best strategy is: Have a plan of action before you go. Ask your server not to bring a bread basket. Stick to baked or broiled meat and order veggies with dressing on the side. When you are full (not stuffed), ask the waiter to remove your plate so you do not keep munching. [sources: Cheryl Forberg, R.D., BHG]