According to the Centers for Disease Control and Prevention, a calorie deficit needs to be created in order for a person to lose weight. Each pound of weight is equal to 3,500 calories. In order to safely lose 1 lb. of weight each week, calories should be reduced on average by 500 each day. Effective weight loss includes both a balance of reduced calories and physical activity.
Step 1
Identify the foods that you are eating. Use a food diary such as the Centers for Disease Control online diary (see the Resources section below) to track and record all of the foods you have eaten in the last 24 hours. Include quantities and portions of each food.
Step 2
Calculate the total number of calories in each food. Enter each food in a tool such as the USDA National Nutrient Database for Standard Reference (see the Resources section below) to find the total calories. List the total number of calories on a separate sheet of paper.
Step 3
Add the calories from each of the foods. This number will represent the average number of calories consumed per day. If you have time, total calories of food consumed on multiple days. This will provide a better representation of your daily average intake.
Step 4
Record the total amount of exercise you currently do on a separate sheet of paper. List all activities and the total amount of time you spend each day on average. For example, if you walk three times each day for 10 minutes, the total exercise would be 30 minutes each day.
Step 5
Identify the total number of calories needed for your age, weight and current exercise level. An online tool such as the U.S. Department of Agriculture MyPyramid website (see the Resources section below) can assist in this calculation.
Step 6
Create a calorie deficit and cut the total number of calories from food by reducing the total number of calories consumed. For example, if the average number of calories you consume each day is 2,500 and the total you need is 2,200, then you are consuming an excess of 300 calories each day. You need to cut more than 300 calories from your daily intake for weight loss. Sodas and sugar in coffee or tea are common sources of added sugar and calories and should be viewed as a first option to target for excess calories.
Step 7
Increase your exercise level. If you exercise 30 minutes each day, increase to 60 to 90 minutes daily, according to the CDC, to assist in additional weight balance. Reduced food intake and increased activity levels will help create a calorie deficit and help you reach the goal of losing 1 lb. of weight per week.
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