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Basics of Losing Weight

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Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat. So why is this article so long?
Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height, and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate, not a number that never changes day to day. It will fluctuate.Woman measuring perfect shape
Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.
Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the number of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.
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Spicy Chicken with Corn Relish Recipe

Spicy Chicken with Corn Relish Recipe

Prep time 6 min
Cook time 17 min
Total time 25 min

Author: Rick
Recipe type: Main Dish (spicy chicken)
Serves: 4-5 pieces
•4-5 boneless skinless chicken breast halves
•2 teaspoons chili powder
•¼ teaspoon salt
•¼ teaspoon pepper
•¼ teaspoon onion powder
•2 tablespoons olive oil or butter
•1 can black beans (15 ounces – drained and rinsed)
•1 cup chunky salsa (Mild or hot depending on taste) remember spicy chicken
•1 cup frozen corn

Instructions for spicy chicken:  In a small bowl whisk together the chili powder, salt, and pepper.
Pat chicken breasts dry with paper toweling and rub the chili spice mixture into both sides of the chicken breasts. Heat a large skillet over medium heat with the olive oil and cook the chicken breasts until blackened on one side.
Flip the spicy chicken breasts and continue cook to an internal temperature of 165F. (about 5 to 10 minutes on each side depending on thickness) Remove the chicken breasts to a serving platter and tent with aluminum foil to keep warm. In the same skillet mix together the salsa, beans and corn.
Cook until heated through. Serve the spicy chicken over the corn relish.

The last step in this recipe: Enjoy!

Variation: Mix salt, basil, rosemary, garlic powder, mustard, paprika, black pepper, thyme, celery seed, parsley, cumin, cayenne pepper, and chicken bouillon together until blended, then use this as the seasonings.

Nutrition Facts

Serving Size: 1 Serving

Serving Size: 1 Serving
Calories 510
Calories from Fat 80
Total Fat 9g 14%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 85mg 29%
Sodium 1070mg 45%
Potassium 650mg 19%
Total Carbohydrate 63g 21%
Dietary Fiber 11g 47%
Sugars 5g
Protein 43g
% Daily Value*:
Vitamin A 6%
Vitamin C 4%
Calcium 8%
Iron 25%


3 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.



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