Number of Calories to Lose a Pound of Weight

It takes a deficit of 3,500 calories to lose one pound of body weight. Eliminating 500 calories per day through a combination of diet and exercise will result in the loss of one pound per week.

Diet

Cutting just 300 calories per day is a simple way to lose one pound of body weight, suggests the American Council on Exercise. Reducing or eliminating foods that are processed, high in sugar or high in saturated fat can easily result in a 300-calorie-per-day deficit. Instead choose healthy fruits, vegetables, proteins and whole grains.

Exercise

Burning 200 additional calories per day through exercise will help you to lose one pound of body weight. Run just 2 miles to burn 200 calories, or try biking or swimming for 20 to 30 minutes per day.

Water

When your body is dehydrated, it will automatically conserve water, resulting in water retention. Drink eight to 10 glasses of water per day to avoid carrying extra water weight.

References

• Fitness Magazine: How Long Will It Take To Lose a Pound
• University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
• American Council on Exercise: How many calories should I eat and how often should I exercise for optimal weight loss?