Sustainable Weight Loss: A Step-by-Step Guide to Losing 1 Pound Per Week

To lose a pound a week, you have to create a 3500 calorie deficit by burning 500 calories a day more than you eat.

Things You'll Need

• pad
• pen
• calculator
• nutritional info on what you eat
• exercise plan

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Instructions

• 1

  First, you need to determine your daily calorie intake needed to lose 1 lb. per week. Get out a pad of paper and a pen to work it out using the steps below.

• 2

  Add a zero to your body weight Example: 160 + 0= 1600
  Add 20% for extra daily activity + 300
  Daily Caloric rate = 1900

• 3

  To lose 1 pound per week, Subtract 500 calories a day from your daily caloric rate. You can subtract calories by eating 500 calories less or by burning 500 calories through cardio exercise.

  example: 1900 - 500 = 1400

• 4

  Of course, body type and fitness level are important factors to keep in mind. The more overweight you are, the bigger calorie deficit you should try to create, but don't go below 1200 calories a day.
  Very fit people may need more calories to fuel their extra muscle, perhaps by adding a little extra protein to each meal.