How to Lose One Pound.

Ever wonder exactly what it takes to lose one pound?  Well it’s all about the numbers.

It sounds kind of brutal but in order to lose one pound (in one day) you will need to burn 3,500 additional calories more than you consume in that same day.

Of course you can spread that number out throughout the week, which will still result in weight loss, just at a slower and much safer rate.

So how do we begin to calculate this weight loss equation for ourselves?

You will have to know the following:

1) How many calories you consume daily.

2) How many calories you burn daily just by existing.

3) How many more additional calories you burn through exercise.

To start, take your weight and multiply it by 10.

Example:  If you weigh 150 pounds then you burn about 1500 calories per day just by breathing and living your life.  Of course this figure will not be one hundred percent accurate as we are all different, but it does give us a close enough number to start.

Here is the calculation to figure out how to lose one pound.

We’ll use Jane as an example.

Jane weighs 160 pounds and has consumed a total of 2000 calories of food and beverages for the day.  To offset this number Jane has burned 770 calories in exercise.

(Jane’s exercise entailed a 30 minute run - 380 calories, 30 minute fast walk - 165 calories and 30 minutes of swimming - 225 calories.  A total of 770 calories)


Jane’s weight (160 lbs) X 10 = 1,600

Which means Jane burns about 1,600 calories daily just by existing.

So to lose 1 pound in the same day, a person must burn 3500 calories more than you consume:

Calories burned by existing (160 X 10)           -1600

Calories consumed throughout the day          +2000 

Calories burned through exercise (same day)     -770

- 1600  + 2000  - 770  = (- 370)

This means Jane has burned an extra 370 calories more than she has consumed.  But to lose one pound we need to burn 3500 calories.

     3500 – 370 = 3130

That means Jane still needs to burn 3130 more calories to lose one pound.

All this shows me is that you pretty much have to starve yourself and exercise most of the day if you want to lose that pound in one day.

So let’s do the 500 calorie method.

Many people love to do the 500 rule.  That is to make sure you burn 500 extra calories a day each day.  

That means by the end of the week (7 days X 500 calories) you will have burned the extra 3500 calories you need to lose one pound.

It may be slow, but it works, and it’s safe and it can easily be achieved.

So here are some resources and tips to help you reduce one pound at a time.

Reduce your caloric intake by eating smaller portions and low calorie foods. 

Eat healthier foods such as lean proteins, vegetables and fresh fruits.

Avoid sugary foods, fat, alcohol, junk foods and limit salt intake.


Need help counting calories?

When I want to calculate something I use My Fitness Pal (, it works great and it’s totally free.  

Keeping a weight loss journal with a calorie count is also a great way to keep on track.


Try to choose the right exercise that suits your lifestyle.

When adding exercise to your daily activities, make sure you keep tabs on all the extra calories you have burned.  A fitness watch is a great tool to help you keep track of that.

There of many fitness watches to choose from and lots of them are reasonable in price. 

Don’t have a fitness watch?

Then check out this amazing site I found which helps you calculate the number of calories you burn from exercising.  It's called Calories Burned HQ (headquarters).

Eating and Drinking Suggestions:

My all-time favorite is please don’t eat anything after 7:00 p.m.  This gives your body a chance to cleanse, plus you burn the least amount of calories when you sleep, so not eating before bed time helps with weight loss.

Drinking plenty of water is one of the best ways to help with weight loss.  Water helps increase metabolism, detox and hydrate the body, and helps curb your appetite

Try and eat more homemade soups.

They are high in nutrition and low in calories.  Soups are truly the most wonderful foods for healthy weight loss.

Bean salads are also amazing when it comes to weight loss.


Snack on apples.   

Apples are one of the best weight loss snacks you can choose.  They fill you up, help regulate blood sugars and are rich in fiber.

Looking for a way to accelerate your weight loss in the first few days?  

Here’s my favorite way to start any weight loss challenge.  Use the 3 day apple diet cleanse to kick start your weight loss.

It helps you:

Lose weight

Cleanse your body

Improve liver function

Burn fat faster

Controls appetite

Here is the link for the 3 day apple diet. -

Hope this helps to chip away some of those unwanted pounds, one pound at a time.

Wishing you health and happiness 

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