A healthy weight loss goal is 1-2 pounds per week. What does a pound of fat mean to you?
A pound of body fat equals about 3500 calories. So, if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you consume each day) you would lose about one pound per week.
Basic Tips to Help You Lose a Pound of Fat a Week:
– Cut high calorie, low nutrition items. Cut out a flavored latte for black coffee, or cut out a soda for water as an easy way to save about 200-250 calories a day. (halfway to 500!)
– Swap high calorie, low nutrition food for lower calorie, high nutrition food. Grab some fruit instead of cookies or cake. Swap your greasy chips for air popped popcorn. Look for grilled and steamed instead of battered and fried.
– Reduce portion size. Read nutrition labels, portion out your food on a plate instead of eating from the bag, use an online calorie tracker, wait to see if you are actually hungry for seconds.
– Slowly increase exercise. Start small and use the stairs, park farther away, take your dog on a longer walk or get the whole family involved in an evening activity.
So, while a weight loss of 1-2 pounds per week may seem slow, just think of it in terms of the picture shown above. Losing a pound of fat is huge – coffee cup size huge!