How Many Calories Must I Burn To Lose 1 Pound?
goal is to lose 20 pounds within the next 3-4 months. I'm starting
a new workout program and nutrition plan soon and I would like to
know how many calories I must burn to lose 1 pound?
order to lose one pound, you must have a calorie deficit of approximately
3,500 calories. This means if you burn an extra 500 calories per
day, it will take one week to drop a pound. Many people want faster
results which can be achieved through additional exercise and diet
changes. Read on for some suggestions about how to lose two pounds
It is good to evaluate your diet and exercise routine
before you begin. Write down all the food and beverages (soda, alcohol)
you consume on a typical day. Be honest with yourself. Then calculate
how many calories you burn on average. There are calorie
calculator tools online you can use to help you with this. If
you want to lose 2 pounds per week, you will need to create a deficit
of 1,000 calories per day. It's recommended to keep your total weight
loss to around 1-2 pounds per week maximum for the best results
in keeping it off long term.
think about your diet. Looking at your list, you may see some easy
changes that can be made. Perhaps you eat a bag of chips every afternoon
that add up to 500 calories. Swap that out for a piece of fruit
and save hundreds of calories right there! For the best results,
eat a diet that is heavily made up of fresh vegetables and fruit
with lean protein. Processed foods are often full of fat and sugar
so minimize your intake and read labels carefully. Cut sweets and
limit carbohydrates such as white bread and pasta. In the grocery
store, do most of your shopping in the outer perimeter of the store.
Steer clear of the middle aisles where processed foods like chips
and candy are stocked. Also, make sure to drink a lot of water.
Dehydration often makes us feel hungry.
It is generally not safe or realistic to eat 1,000
fewer calories per day, so you will need to increase the amount
you exercise. Cardiovascular exercises are great for burning calories
quickly. Running, bicycling, swimming, and aerobics will get your
heart pumping and fat burning. It is also very important to include
strength training as part of your workout routine. Lift weights
or use bodyweight exercises (push-ups, pull-ups) to build muscle
which in turn helps your body burn fat even faster.
Of course, when it comes to working out, the most
important part is to just get moving. Do not worry if you are not
fit enough to go for a long run. Walking is a very good place to
start. Pick activities that you enjoy. The more fun you have, the
more likely it is you are going to stick with it. The number of
calories you burn per session depends on the activity, intensity,
and your starting weight. Use an online
exercise calculator to figure out how much you will burn. Combine
this with your calorie restriction for food and you should reach
a deficit of 7,000 total calories per week, which equals a 2 pound
Finally, remember not to overdue it! It is important
to lose weight at a healthy pace. Doctors generally recommend no
more than two pounds per week. While it may be tempting to crash
diet, you will often end up at a higher weight as soon as the diet
stops. If you lose weight gradually, not only will you be healthier
but you are more likely to keep it off!
Back To Exercise Questions >>