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If you typically drink two 12-ounce sodas (not diet) per day, eliminate the sodas and drink water. This will eliminate 300 calories from your normal daily intake. Now, start walking 2 miles per day for which you will burn approximately 100 calories per mile walked. With the combined dietary reduction and additional exercise, you will have a 500 calorie per day deficit, or 3500 calories per week - enough to lose 1 pound per week.