Over 2/3 of U.S. adults are considered overweight or obese by the National Institutes of Health. Many of these people are desperately trying to lose excess weight in an effort to reduce their disease risks. Converting calories burned into pounds lost is easy; however, weight loss is based not only on the calories you burn but the calories you consume each day in food.
Calories in a Pound
Burning 3,500 calories is equivalent to losing about 1 pound of body fat. However, to lose a pound of fat, you have to burn 3,500 more calories than you eatyou can achieve this over the course of a week by burning 500 extra calories per day, while keeping your calorie intake constant. If you're already active, you can also lose weight by maintaining your current activity level while reducing your food consumption by 500 calories per day.
Safe Weight Loss
Losing weight too rapidly can lead to some unpleasanteven dangerous---side effects, such as dizziness, fatigue and nausea. Therefore, choose a safe but effective weight loss rate of 1 to 2 pounds per week. To accomplish this goal, you have to burn an additional 3,500 to 7,000 calories in one week, reduce your daily calorie intake by the same amount or combine these two methods. If you burn the extra calories but also eat more youll lose weight at a slower paceor not at all.
To burn 3,500 calories and lose 1 pound of fat per week, aim to add daily workouts that burn about 500 calories each. For example, a 155-pound adult can burn about 520 calories per hour doing low-impact step aerobics or biking on a stationary bike at a moderate intensity, or burn 670 calories per hour using an elliptical trainer--at a moderate intensity--or running at a pace of 5.2 miles per hour.
To lose about 2 pounds of fat per week, burn an extra 500 calories working out; also eat 500 fewer calories each day. If youre a soda drinker, cutting out 2 sodas per day can reduce your calorie intake by 300. Eliminating 2 cups of ice cream from your diet can save you about 550 calories. Active women usually need 1,200 to 1,600 calories per day for successful weight loss; men who exercise regularly may need slightly more calories than active women to lose weight but avoid hunger.