It takes 3500 calories to gain or lose one pound. If you are trying to lose weight, this caloric deficit should be achieved though a combination of diet and exercise. For everyone that wants the weight off yesterday, I have news for you… it is inadvisable to try to lose more than two pounds per week. Two pounds is 7000 calories… that’s a lot. So be patient and persistent and you will get the results you want.Try one of the following combinations of diet and exercise to have weight loss success.
1lb / week
*200 calorie / day off of your diet in combination with 300 calorie / day energy expenditure. (easily done by giving up soda and taking a brisk 45 minute walk per day)
2lb/week
*500 calories / day off your diet in combination with 500 calorie / day energy expenditure.
(this can be done by making healthy substitutions in your diet and vigorous exercise for 60-90 minutes per day)
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