Maintaining a healthy weight reduces disease risk and improves quality of life. Weight loss occurs when caloric deficit occurs over time. Understanding the caloric equivalent of 10 lbs. enables informed diet and fitness decisions.
Calories
According to "Human Physiology" by Stuart Ira Fox, 1 lb. of body fat equals 3,500 calories. Therefore, you must amass a caloric deficit of 35,000 to lose 10 lbs.
Ways to Cut Calories
Caloric deficits occur when you utilize more calories than you take in, and can be accomplished through dietary restriction, exercise or both. The American College of Sports Medicine lists dietary restriction as the most important weight-loss tool.
Daily Deficits
Safe weight loss occurs at 1 to 2 lbs. per week. Therefore, a daily caloric deficit of 500 results in a 10- lb. weight loss after 70 days, and a 1,000 caloric deficit per day results in a 10-lb. weight loss after 35 days.
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