Weight-loss may not be rocket science but it sometimes feels that way. Calories burned need to be greater than calories eaten to lose any weight, but it is the amount of the deficit and how quickly it adds up for you to be successful.
Function
It takes a 3500-calorie deficit to lose one pound of fat. One of the simplest ways to achieve this is to change what you are drinking in your diet and cut back or eliminate certain higher calorie beverages. A 20-oz. bottle of soda typically has over 200 calories and if you drink two of these a day you add 500 calories a day in beverages.
Time Frame
The safest way to lose weight is by cutting 500 calories a day to lose one pound a week. If you do not have 500 calories to cut from your diet and only drink half of this in sugary beverages then you can add about one hour's-worth of walking or 30 minutes on an elliptical machine to burn an extra 250 calories a day; this will also yield one pound a week of fat loss.
Considerations
Mathematically, you can lose one pound through a 3500-calorie deficit, but if you are struggling to lose weight despite an active lifestyle and eating properly you should consult your doctor as your body may be adjusting its caloric burn by slowing its metabolism. This typically happens because of hormonal imbalances.
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