how much calorie reduction to lose one pound?
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Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week. It sounds simple.
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To lose one pound of body fat, you need to burn about 3,500 calories, according to the Mayo Clinic. So let's say your 20-minute walk burns about 100 calories. In that case, it would take you 35 days of walking 20 minutes a day to lose one pound (assuming no other exercise or dietary changes).
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Weight loss is a numbers game. Burn more calories than you take in each day and you'll lose weight. The rule used to be that to lose 1 pound (lb) of fat, you needed to burn 3,500 fewer calories than you ate. Put yourself in a 500-calorie daily deficit, and at the end of the week, you'd have 1 lb less fat on your frame.
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The basic math of weight loss is that, to lose a single pound of fat, you need to burn 3,500 calories. Therefore, to lose 10 pounds in one 30-day month, you would have to burn 35,000 calories during the month, or about 1,166 calories per day.
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3,500 calories equals 1 pound. So a person must have a deficit of 3,500 calories to lose 1 pound of fat. For example, if you eat a 2,200 calorie diet a day, have a Basal Metabolic Rate of 1,900 calories per day, and you row for 45 minutes to burn 800 calories, then you would create a 500 calorie deficit for the day.
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“You have to become a good record-keeper,” Dr. Eckel said. “Reduce calories by 500 calories per day to lose about a one pound a week, or cut 1,000 calories a day to lose about two pounds a week.” Consider adding physical activity after reaching a minimum of 10 percent weight-loss goal.
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1. Cut Calories, but Not Too Much. It is a well-known fact that you need to cut calories to produce weight loss. One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week ( 1 ).
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Daily Exercise Guide for Weight Loss As a general rule of thumb, you need to burn about 3500 calories to lose 1 pound of weight. ... These activities would help a 150-pound person burn roughly enough calories to lose a pound of body fat: 5 hours of running per week (10 min/mile) or roughly 40 minutes per day.
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Do the math: You need to burn 3,500 calories to lose a pound. So if you're burning 300 calories in one workout, it will take you nearly 12 workouts to lose one pound. If you cut your calorie intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound.
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One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
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You will need to cut 3,500 calories from your diet to lose one pound of fat – so cutting back 1,000 calories a day will equal two pounds of weight loss per week. At a weight loss of two pounds per week, you will lose 50 pounds in 25 weeks, or a little less than six months.
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According to one large review, this amounts to 5.8 calories per day for each pound lost, or 12.8 calories per kilogram. However, this largely depends on how fast you lose weight.
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To put in perspective, that's 69% of one pound in a week. If you take that daily Just Dance workout and couple it with a calorie reduction of 500 per day, you are looking at losing a total of 1.7 lbs per week; which is a very ideal rate of loss.
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Decreasing your overall calories by 500 to 1,000 calories per day will turn into a weight loss rate of one to two pounds a week. Focus on nutrition, not calories.
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"One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week," says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day. Instead of creating that deficit solely by eating less, White recommends mixing in exercise as well.
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Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.
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Summary. Past research has shown that there are roughly 3,500 calories in 1 lb of body fat. This has led many people to believe that if they want to lose 1 lb of body weight, they just need a reduction of 3,500 calories. For example, this would mean losing 500 calories each day to lose 1 lb of body fat in a week.