If you've diligently tracked your diet and exercise and concluded that you're burning 1,000 calories a day, congratulations! You're on track to lose 2 pounds per week. That's just at the upper end of the Centers for Disease Control and Prevention's recommendations for a healthy, sustainable rate of weight loss.

Weight-loss reality shows impress you with their contestants' big losses, so much so that you might be inspired to try to drop some pounds yourself. You may have a goal that doesn't allow you to wait for the slow, gradual weight loss of 1 to 2 pounds per week advised by the Centers for Disease Control and Prevention.

If you've just finished a 5K or you plan to in the near future, it's likely you'll want to celebrate the exhilarating feeling of crossing the finish line. While you should celebrate your accomplishment, just be careful your celebration doesn't go overboard. The calories you burn during your 3.

The number of calories burned by climbing stairs depends on how long it takes, the intensity of the activity and your weight. You will burn more calories by climbing seven flights of stairs in 10 minutes than in five minutes.

The National Institutes of Health report that 1 lb. of fat is equivalent to approximately 3,500 calories. As such, burning off 300 calories equates to less than one-tenth of a pound of fat. However, burning more calories than you consume daily can lead to steady weight loss.

If you are struggling to lose weight, you might be confused by all of the diet plans and options available. No matter what plan you are following, however, you must eat fewer calories than you burn in order to lose weight.

Plenty of fad diets claim to help you lose weight quickly, but the Centers for Disease Control and Prevention recommends a slow, balanced weight loss of 1 to 2 pounds per week.

One pound equals 3,500 calories. To lose weight at a healthy rate -- 1 to 2 lbs. per week -- you must burn a substantial number of calories through exercise, such as treadmill walking or running.

While you may hear advertisements constantly encouraging you to drink more water every day, there is a point where drinking more water becomes harmful. Your kidneys are responsible for filtering water, but they have a limit as to how much they can filter during a certain time period.

Fit in a workout without having to pay for a gym membership with fall yardwork. Mulching, planting bulbs to blossom in spring and trimming trees all raise your heart rate moderately as you squat, reach and pull. A treed yard tasks you with serious raking and bagging leaves, too.

Sitting is among the lowest calorie-burning activities, but the more active you are in a sitting position, the more calories you will burn.

Losing 2 pounds a day can a difficult job. In order to lose weight properly, you need to both reduce your daily calories and exercise in order to burn calories.