Lose 1 Pound

If we understand the dynamics of losing one pound we can make a better plan for even more weight loss.

To lose one pound you will need to create a deficit of 3,500 calories. This is probably why doctors recommend losing only 2 pounds per week because that would equal a deficit of 7,000 calories per week which works out to be about 1,000 calories per day.

It is hard to reduce your calories by 1,000 per day but it can be done.

First you will need to estimate how many calories you take in now. I like to track my daily calories at thedailyplate.com which will soon become livestrong.com. They have all of the foods and nutrition statements available that you will need.

Next you will need to make a plan to reduce your calories. How many pounds do you want to lose in one week. Because doctors recommend losing no more than 2 pounds per week we will go with that example, but you may have a different plan for yourself after talking to your doctor.

For our example we will start with an estimated calorie intake of 2,200 per day. We will subtract 1,000 per day leaving just 1,200 calories per day.

1,200 calories per day can easily be accomplished if you are determined. Plan out how many calories you will eat at each meal. Breakfast and lunch should have more calories than dinner. It is good to eat bread or drink a glass of milk with each meal to help you feel full so that you can make it to your next meal, of course you still have to count the calories for those items. I also drink plenty of water and green tea in between meals. Green tea helps you to feel full and helps your body burn calories.

Can I eat more calories? Yes, you can if you exercise. You can calculate how many calories you have burned and then eat those calories. Exercise is another thing that you can track at livestrong.com. The website will also help you determine how many calories you have burned.

Good luck. I know you can do it.