How To Lose A Pound

To lose weight, you have to burn more calories than you consume. All physical activity burns calories, even activities like standing, sitting and sleeping. The more vigorous an activity, the more calories you burn. There are 3500 calories in 1 pound. Therefore, in order to lose 1 pound, you must burn 3500 calories more than you intake (eat).

For example, to lose one pound (3500 calories) in one week, you need to reduce your calories by 500 each day of the week (500 x 7 = 3500). This can easily be achieved by reducing your calorie intake by 300 calories and doing an activity to burn 200 additional calories each day (300 + 200 = 500 calories saved per day x 7 days in a week = 3500 calories or one pound).

Remember, slow and steady weight loss is best as it promotes long-term success with weight management!

Mike weighs 185 pounds. His daily caloric intake to gain lean muscle and lose body fat should be 2,220. If Mike was to eat the foods listed on the left side of the comparison (see below) he would be consuming 2,703 calories more than his body needs for his fitness goal. At this rate, he would be gaining one pound every other day. If Mike eats the food listed on the right side of the comparison (see below) he would be below his caloric target by 204 calories for the day. If he does this every day for 17 days he would lose one pound WITHOUT adding additional physical activity to his regular routine. If he would increase his activity slightly, just enough to burn an additional 300 calories per day (i.e., 30 minutes of golf without a cart or a 30 minute brisk walk or 45 minutes of fishing from the bank or even 30 minutes of rigorous housework), he would lose one pound in one week.

                                                                                                                
Instead of this:
   
Eat this:
   

Food

Calories

Fat

Food

Calories

Fat

Breakfast

 

 

 

 

 

Sausage egg and cheese biscuit

630

44 g

Eggs, 2 large

230

15 g

Hash Browns

130

8 g

Sausage, 2 links

112

10 g

Large OJ

220

0 g

Small OJ

110

0 g

Total

980

52 g

Total

565

27 g

 

 

 

 

 

 

Lunch

 

 

 

 

 

Meat lovers pizza, stuffed crust

1050

52 g

Pepperoni pizza, thin crust

470

20 g

Caeser salad with dressing

200

17 g

Dinner salad, light ranch dressing

131

8 g

Soda, reg 32 oz

400

0 g

Soda, reg 12 oz

140

0 g

Total

1650

69 g

Total

 

28 g

 

 

 

Total

 

 

Snack

 

 

741

 

 

Ice cream 1.5 cups

420

21 g

Ice cream 1/2 cup

140

7 g

 

 

 

 

 

 

Dinner

 

 

 

 

 

Enchiladas, beef

476

24 g

Fajitas tacos, 2

312

14 g

Spanish rice, 1 cup

216

4 g

Spanish rice, 1/2 cup

108

2 g

Refried beans, 1 cup

280

6 g

Pinto beans, 1/2 cup

117

0 g

Chips, 24 total

520

24 g

Chips, 6 total

130

6 g

Salsa

11

0 g

Salsa

11

0 g

Margarita, 6 oz

370

0 g

Iced tea, unsweetened

2

0 g

Total

1873

58 g

Total

680

22 g

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