To do so, multiply your weight by 10. This is, roughly, how many calories you burn in a day just by existing (a 20lb man burns roughly 2000 lbs). Many websites offer BMR calculators that will get you a more accurate number, as well. Knowing your BMR is essential to determining how many additional calories you need to burn through exercise. For example: You've cut your diet to a measly 1,200 calories a day for the week. Your BMR is 2,200 calories a day. This means that, if you didn't move all day, you'd burn that many calories. You have a 1,000 calorie deficit. This means you need to burn an additional 2,500 calories each day to lose a pound each day. You want to be moving as frequently as possible. This includes small moments, such as taking your business call out for a walk around the block or standing on the subway. Take advantage of every chance you get to burn calories. Do sit-ups or push-ups while watching TV, especially during commercials. If you can, work standing up, or bring a set of small weights with you to "lift" during downtime at your desk. Take a short walk around the office every hour at work. This is absolutely necessary to burn calories, and the longer you can make yourself exercise, the better your results will be. Aerobic exercise is any work-out that raises your heart-rate, like running, biking, swimming, or spinning. Some suggestions, which each burn 500-1000 calories, depending on intensity, include: 1-hour cycling. 90 minute Pilates class. 1-hour dancing. 2 hour hike. This is easier than ever in the information age, as there is a litany of apps and programs that help you track your calorie expenditure. Check your smartphone's app library for a calorie tracker, or go online at the end of the day search for "exercise calorie counter" and input all of your day's activity. This step is crucial to ensure that you get the right amount of weight off, each day. Getting to bed early is proven to help with weight loss. It helps prevent overeating, and it lets your body do what it does best in rest -- digest. Try to get to bed early enough to ensure 8 hours of sleep each night. Regular sleep gives you the energy to exercise. Sleep-deprived individuals are clinically proven to have higher cravings for junk-food.
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One-sentence summary -- Find your basil metabolic rate (BMR) to determine how many calories you burn without exercise. Walk or bike everywhere you can. Do roughly 1 hour of aerobic exercise every day, at a minimum. Track the number of calories you burn. Get enough sleep every night.

The PlayStation 4 is constantly recording your game play in the background. It will begin recording as soon as you start your game, and the last 15 minutes of footage will always be available. The PlayStation 4 will not record system menus or video files. Some games do not allow recording during certain segments, such as important story scenes. This varies from game to game. There are two main ways that you can do this on a PS4: Press the Share button while playing to save your last 15 minutes of gameplay. This will open the Share menu. Tap to save the video clip. Your last 15 minutes of gameplay will be saved to your PS4's hard drive. You'll be able to edit and share it later. Pressing the Options button in the Share menu will allow you to change how much is automatically recorded (15 minutes, 10 minutes, 5 minutes, etc.). Double-tap the Share button while playing to start a new recording. At any time, you can tap the Share button twice to start a new recording. This will discard any unsaved footage that may have already been recording. Tap the Share button once to end the recording. The recording will end automatically after 15 minutes. The clip will be saved to your hard drive. You can have the PS4 save your microphone's input along with the video clip. This is especially good for multiplayer footage or a "Let's Play." Press the Options button in the Share menu and then select "Share Settings" > "Video Clip Settings" > "Include Microphone Audio in Video Clip." Your future video clips will include your microphone's audio. The Capture Gallery app organizes your saved clips and screenshots. You'll be able to find it in the main row of icons on your PS4, or in the Library if you haven't used it recently. Capture Gallery organizes your media by game title. Browse through the titles until you find the game you saved the clip from. All of the clips and screenshots that you've recorded in the game will be displayed. Your PS4 comes with an app called ShareFactory, which is a video editing program for recorded gameplay. You can use it to add effects and transitions to your clips, creating a professional-looking montage. You can either open the clip in ShareFactory from within the Capture Gallery, or you can launch the ShareFactory app and select your clip when creating a new project. You can use ShareFactory to splice together up to 40 different clips for up to 20 minutes of total footage. Your PS4 allows you to upload your video to either Facebook or YouTube. To upload a video clip, highlight it in the Capture Gallery and press the Share button. Select "Upload video clip" and then choose the service. If you don't see the Facebook or YouTube option, make sure your account is linked in the PS4 Settings menu. After selecting the service, you'll be able to add details to your post. You can set your post to Private so that only you have access to the footage, or you can share it publicly. This can cut down on your upload time and keep your video focused. If you want to transfer the video clip to your computer for advanced editing or for sharing with other services, you'll need a USB drive. You'll get the best performance by formatting the drive in exFAT format. See How to Format a Flash Drive for instructions. Insert the USB drive into your PS4 and open the Capture Gallery. Highlight the video that you want to copy to the USB drive and press the "Options" button. Select "Copy to USB Storage Device" and then select the files you want to copy. You'll find the copied files in the PS4\SHARE\Video Clips folder on the USB drive. Besides recording video, your PS4 can broadcast your gameplay live to streaming sites like Twitch, UStream, and YouTube. Make sure you have the latest system updates installed. Start the game you want to broadcast and hit the Share button. Select "Broadcast Gameplay" from the Share menu. Select the streaming service that you want to use. If you haven't broadcasted before, you'll be prompted to link your account. If you don't have an account with that service, you can create one for free. You can use your PlayStation camera if you have one to record yourself playing so other people can see your reactions. You can also enable your microphone so that spectators can hear what you're saying. You can send the link out to others so that they can easily join. You'll also appear in streaming listings for the service you chose.
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One-sentence summary --
Start playing the game you want to record. Record and save a video clip. Include your microphone audio with the clip (optional). Open the Capture Gallery to find your saved clips. Edit a clip in ShareFactory (optional). Upload your footage to a video streaming service. Select the "Trim" option to cut out extra footage from the beginning and end of the clip. Save your footage to a USB drive. Broadcast your gameplay live to an audience. Select your audio and video options. Click "Start Broadcasting" to begin the show.