Let me try today to clear up the how many calories to lose a pound debate.
Let me first say that in this post I will talk about how many calories to lose a pound of fat, rather than just lose a pound. When we lose weight, we will usually lose water in addition to body fat. To lose one pound of fat we need to cut 3,500 calories from our maintenance calorie level. Many people make the mistake of thinking that if you save 3,500 calories in a week, then you should lose 1lb of fat, but this only true if that figure is below your current weekly calorie needs. My current weekly maintenance calorie total around 11,500 calories. If I was eating 16000 calories per week, and cut 3, 500 from that total, I would still not be losing weight. I know I repeat it through this series of posts, but it really does all start with you first understanding your current resting metabolic rate.
How Many Calories To Lose a Pound – Creating A Calorie Deficit
If you want to lose one pound of fat, you can create the calorie deficit by either diet or exercise, or of course a combination of both. From my own experience, I would advise you ensure you have your diet in order first, and then look at calories burned from exercise as a bonus. If you can lose body fat at the rate of 1lb per week, you should be happy. Please don’t be taken in by the claims of diet fads, losing more than a pound of FAT on a weekly basis is very hard to do.
How Many Calories To Lose a Pound Of Fat
If you have cut 3,500 calories from your RMR level, then you will lose one pound of fat, in addition to this you will most likely see some loss of water weight too, so the scales may show you losing 2 or 3lbs. Use the scales as a guide, but don’t get too obsessed with them, as I mentioned earlier, our weight flucuates depending on what we have eaten, and when we get weighed. The only thing you need to focus on is keeping your calories below your normal weekly needs. If you can cut 3,500 calories a week then you will lose 1lb of fat per week.
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