One pound equals 3,500 calories. So to lose one pound in a week, you need a calorie deficit of 500 calories per day for seven days. To achieve that means eating less or exercising more--or both. Losing one to two pounds per week is considered a safe way of losing weight.
Step 1
Determine how many calories your body needs by using an online guide or calculator (see Resources). These calculations are generally based on age, gender, size and activity level. Any health issues could also affect how many calories you need to eat each day, so be sure to consult a doctor before starting any exercise plan.
Step 2
Compare the calories your body needs with how many calories you typically eat per day. You may discover that you are eating many more calories than you need. Track the food you eat for a week, or even a day, to get an idea. Write down everything you eat, and consult a book or online calorie calculator (see Resources) to determine how many calories are in the foods you eat.
Step 3
Decide if you want to eat 500 fewer calories per day than you are used to eating or if you want to exercise enough to burn 500 calories more than you are used to burning. You can also combine strategies and eat, say, 250 fewer calories at the same time you burn 250 more calories. The point is to create a plan you can follow.
Step 4
Choose where you will cut back on your food, if you want to reduce your calorie intake. Some suggestions: one 12 oz. can of Coca-Cola Classic is 140 calories; 4 oz. of potato chips is 621 calories; one Snickers bar contains about 280 calories.
Step 5
Pick an activity if you want to burn calories. Lower-intensity exercises such as yoga and walking burn fewer calories than higher-intensity exercises such as running and swimming. Choose different activities for each day to mix up your routine.
Step 6
Determine for how long you must do your chosen activity to hit your calorie goal. Online guides and calculators can help (see Resources). The most accurate measures are based on your age, gender, size and activity level, but many cardio machines in gyms give estimates for how long you need to perform an activity to burn a set number of calories. Some examples: For a 150-pound person, biking for an hour burns 441 calories; gardening burns 324 calories; and singles tennis burns 549 calories.
Tips and Warnings
- Persistence can pay off. Weight Watchers' medical director, Dr. Myron Winick, says modest weight loss--which is about 5 percent to 10 percent of your body weight--can help reduce the risks of obesity and its associated illnesses.
References
- Weight Watchers: Welcome Booklet; 2001
- Calorie King: Food Search
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