No matter what diet program you try, in the end it boils down to eating fewer calories. Although 15 lbs. might seem like an impressive goal, it's a matter of applying the math and burning the pounds off one calorie at a time.
Total Calories
One pound of fat contains roughly 3,500 calories. This means that to lose 15 lbs., you need to create a calorie deficit of 52,500 calories.
Calories Per Day
Health counselor Maya Paul reports that the best weight loss is just a pound or two, 3,500 to 7,000 calories, each week. This breaks down to a calorie deficit of 500 to 1,000 calories per day. To know how many calories you can eat for your goal, subtract 500 to 1,000 from how many calories you eat when you're not dieting.
Calorie Makeup
"Eat, Drink and Be Healthy" author Walter Willett recommends that people on a diet make the most out of what calories they do take in. Cut out calories by first targeting high-calorie, low-nutrition foods such as soda, junk snacks and refined grains. It also helps to take a multivitamin, to help fill any nutritional holes left by your diet.
References
- HelpGuide.org: Healthy Weight Loss and Dieting
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al.; 2006
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