The Formula

Your weight-loss formula: Cut 250 calories a day to lose half a pound a week. Walk two miles to burn 150; nix the rest by cutting cola.
Take the guesswork out of weight loss by turning your diet into a fail-proof formula. It takes a 3,500-calorie deficit to drop a pound of body fat. That means you’ll need to cut out 250 calories a day to lose half a pound per week.
A two-mile walk will easily burn 150 calories, leaving you with just 100 more calories to subtract from your diet. You can do that by forgoing a can of soda or skipping your afternoon cookies.
If your goal is to lose a pound each week, you’ll have to create a 500-calorie deficit each day. To do so, taper off your calories gradually; this will give your appetite time to adjust, making you less prone to failure.