How do I lose 10 pounds of body fat?

Q: How many calories should I take in a day to lose 10 lb.? I weigh 146 lbs and am 5'8 and 46 years old. I do cardio 4-5 x a week and some light weights each of those days as well.

A: Let's do a daily calorie count to lose 1 pounds a weekTo calculate your daily calorie needs, take your weight in pounds and multiply by:

physically active male - by 15
physically active female - by 12
physically inactive male - by 13
physically inactive female - by 10

The result is the amount of Calories your body needs to maintain your current weight.

To lose 1 pound of body fat, you need to create a negative calorie balance of 3,500 Cal. a week or 500 Cal. a day.

How should you do this?

You can eat 500 Cal. less or exercise 500 Cal. more or split it 250/250 Cal.To spend 500 Cal. by exercising, you need one of these one hour workouts:

• RowingRunning 11.5 minute mile
• Kickboxing
• Cross country skiing
• Swimming laps freestyle
• Bicycling (vigorous effort)
• Walking up stairs

If you limit your daily calorie intake by 250 Cal., you can do one of the above exercises for 30 minutes a day.

HOWEVER, there's a totally different approach and not only I personally believe in it, but I monitored the progress of nearly 1,500 dieters on the program I developed. This plan worked for 92 percent of them without counting calories and the champion lost 1 pounds in one week!

One good thing about it is that it's free. Take a look: click here

Tanya Zilberter, PhD