A 10 lb. weight loss is an achievable goal. If you can be sure your body is using 500 more calories than you are consuming on a daily basis, you are considered to be in a negative calorie balance. Burning 500 calories per day should lead to a 10 lb. weight loss within a reasonable amount of time.
Calories and Fat
The idea behind a good diet is to burn as much fat as possible. For this reason, understand how many calories are in fat. One pound of fat is equal to 3,500 calories. Be aware that when you diet, you may be losing more than just fat. A combination of diet and exercise can help you reserve calorie-using lean body mass and help you lose fat.
Reaching Your Goal
Reaching a caloric deficit of 500 calories per day over a seven day week, you will reach a weekly negative calorie balance of 3,500 calories. Since there are 3,500 calories in 1 lb. of fat, you can rely on losing 1 lb. per week. To lose 10 lbs., it will take you approximately 10 weeks.
Dieting Recommendations
Cutting your daily calorie intake by 500 calories may be easier than you think. You can start by cutting down on your portions during each meal. Even cutting out just a roll with dinner can save you a couple hundred calories. You may also consider eliminating snacks, especially mindless eating. Another good strategy is to choose low energy dense foods. These are foods that provide a fewer amount of calories in a large volume of food. These types of foods are more satisfying and can help you stave off hunger and include fruits, vegetables and grains.
Exercise Recommendations
Exercise can also help you achieve your 500 calorie per day burn. Physical activity is good for your health and also takes calories to do. If you are new to exercise, start off easy and participate in something you can enjoy. Walking is a good way to burn calories that takes no fancy equipment and can be enjoyed by most. Walking just one mile burns about 100 calories and helps your body hang onto lean body mass.
References
- Mayo Clinic.com; Counting Calories: Get Back to Weight-Loss Basics; December 19, 2009
- Mayo Clinic.com; Energy Density and Weight Loss: Feel Fuller on Fewer Calories; January 20, 2011
- The Walking Site: Frequently Asked Questions
- American Council On Exercise: What are the Guidelines for Percentage of Body Fat Loss?
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