To lose one pound, you need to burn an extra 3,500 calories. A calorie is a unit of energy. One calorie is the amount of energy, or heat, it takes to raise the temperature of 1 g of water 1.8 degrees Fahrenheit, according to PBS.org.
Metabolism
Your basal metabolic rate, or BMR, is the number of calories your body uses to carry out basic functions. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day, according to the Mayo Clinic. Your BMR may slow down if you eat fewer calories, says Columbia University.
Nutrition
You can lose weight if you eat fewer calories than you burn. Eat more low-calorie foods such as fruits and vegetables, to feel full on fewer calories. Cut back on high-calorie foods like sweets, desserts and salty snacks. Keep a food journal to determine how many calories you currently consume each day. Then make a plan to reduce that number.
Exercise
In addition to BMR, the calories you burn each day depend on your physical activity. You can also lose weight if you burn more calories by exercising. If you burn an extra 500 calories every day for one week, you should lose one pound. Begin an exercise regimen slowly if you don't normally exercise to prevent injury.
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