Welcome to Counting Calories, where you count your way to a better and healthier YOU!
Do you need to lose some weight? Have you tried endless crash diets without any lasting results? You have come to the right place!
The best way to lose fat and keep it off is by losing 1-2 pounds a week. That can usually be achieved by cutting 500-1000 calories a day. On average women need about 1800- 2000 calories per day and men need about 2000- 2200.
However, when trying to lose weight, you must reduce your calorie intake and increase your calorie expenditure. There are approximately 3500 calories in 1 pound of fat. What that means is, for every 3500 extra calories that you consume that your body doesn't burn, you will GAIN 1 pound of fat. At the same time, it also means that for every 3500 extra calories that your body does burn, you will LOSE 1 pound of fat.
Here's what this means to you. If you consume 500 less calories per day and thus create a daily 500 calorie deficit (the One Fact), you will end up creating a 3500 calorie deficit by the end of the week (500 calorie deficit per day x 7 days in a week = 3500 total calorie deficit).
And, since there is about 3500 calories in 1 pound of fat, doing this will result in 1 pound of fat being lost per week. And, since the ideal weight loss rate is 1-2 pounds per week, this would put you right within range. Add some exercise in as well, and it will bring you closer to the higher end of that range.
This is also why you should NEVER reduce you calorie intake too much, too soon. Making small, gradual adjustments to your calorie intake is the safest way to do it and the way it should always be done. This is another reason why the One Fact Adjustments call for 500 calorie changes rather than a much higher number. This is all for one purpose and one purpose only... making safe, healthy and productive weight loss happen. Not too slow, not too fast. Goldie Locks would be proud.