With the goal of losing weight, how many calories do you need to reduce to lose 2 pounds a week? It is simpler and better to reduce your calorie intake in small amounts at a time. Every 3,500 calories equals one pound.
So if you cut 500 calories in a day, you should lose about a pound a week. That being said, if you work out to burn 500 calories a day, you should lose about a pound a week. Do them equally, and… you get the idea. In an ideal world, you should do a combination of both (like cut 250 calories, burn an extra 250 calories).
Your fat loss will fluctuate from week to week, and sometimes you may even gain a small amount; if you exercise, you might gain muscle, which weighs more than fat.
Lasting results are what matters.
Fall at a healthy pace
A solid weight loss goal is to lose 0.5 to 2 pounds a week. Losing more than 2 pounds per week will indicate that the weight is less likely to stay off forever. Never reduce to less than 1,200 calories a day without medical advice.
To find out how you’re spending your current caloric intake, keep a complete food journal for at least a week.
make the cuts
With careful evaluation, you’ll find ways to cut those 250 calories a day: the use of milk on your cereal… the soda you’re drinking… the butter on your toast.
Creating small changes like this will really pay off in the long run.
Check the calorie content of the foods you recorded in your paper food journal. Focus on serving sizes: If your serving consisted of two servings, be sure to double the calories. Use a measuring cup or scale to calculate your portions until you gain the ability to “see them with the naked eye.”
After that, locate the foods you can do without entirely, cut back on portions, or switch to lower-calorie alternatives.
And guess what? It’s less of a problem than you think. Take it one meal at a time or possibly one meal at a time. So, one day at a time.
Tomorrow, replace whole milk with skim milk. The next day, try diet pepsi instead of regular. Three days later, switch to wheat bread instead of white. Any calorie cutting you do (and stick with) will add up in the long run.
So bad!
Being more active will eliminate the remaining 250 calories. For example, a 180-pound person walking at a brisk speed of 3 mph will burn just over 250 calories in 45 minutes.
Experts are of the same opinion that it is less complicated to exercise than to reduce the same amount of calories that are eliminated with exercise. In other words, it’s basically easier for anyone to be a little more active than to abstain from more food to achieve the same calorie reduction. Hopefully this answered the question of how many calories do you need to cut in order to lose 2 pounds per week.