A calorie is defined as the measurement of energy required to raise the temperature of one kilogram of water by one degree Celsius. One pound of fat equals 3500 calories. Therefore, 3500 calories need to be lost to lose 1 pound of fat. By reducing caloric intake by 100 calories a day, one would lose almost a pound a month or 10lbs a year. On the other hand, by eating an extra 100 calories a day, one would put on 10lbs a year and 50lbs over 5 years. Walking a mile (2000 steps) burns about 100 calories. By walking an extra mile a day, one could lose 10lbs in a year. Therefore, by lowering one’s caloric intake by 100 calories a day and walking an extra mile a day, one could lose 20lbs in a year. Losing weight does not need to be complicated. Crazy diets are not necessary. Small changes in caloric intake and increases in activity on a daily basis will lead to significant weight loss over time.