In order to lose 2 pounds per week, you need to cut 7000 calories from your diet or 1000 calories per day. If you normally eat 2500 calories per day, you would need to cut your calorie intake to 1500 calories per day.
If you add exercise to your daily routine that burns 250 calories per day, then you could have 1750 calories a day and still lose 2 pounds per week. The more exercise you do the less calories you will have to cut in order to achieve your 2 pounds per week.
The more calories than you burn with exercise, the more weight you can lose each month. Since every pound you lose requires a reduction of 3500 calories, you would simply calculate how many calories you are eating now and subtract 3500 calories per week from your menu for each pound you want to lose. Make sure to take into account how many calories you are also burning when you exercise.
Here is a good way to figure out how many calories you need.
Take your body weight and multiply it by 12 for men, or 11 for women.
Therefore, if you weigh 150 pounds and times it by 12 you would need 1800 calories per day.
Next, you would look at how many calories you typically burn in a day by using one third of your body weight times 16 hours a day that you are awake and active. Therefore, if you weighed 150 you would take 50 times 16 equals 800. Therefore, your new number for calories required to maintain your weight would be 1800 plus 800 or 2600 calories per day. The calories burned are based on a sedentary person. If you are active for a couple of hours a day or more you can add more calories and still lose weight.
Now if you needed to lose 2 pounds per week, you would subtract 1000 calories per day, which would add up to 7000 calories per week. Therefore, your best bet for losing weight is to cut your caloric intake to 1000 calories per day to reach your goal.
It is best not to lose more than 2 pounds per week in order to stay healthy. It also is best not to lose weight too quickly as it makes it much easier to put it back on. By losing weight slowly, you give yourself time to learn a new way of eating healthy and therefore your weight loss has a much better chance of becoming permanent.
***
Easily, Quickly and Consistently – Maximize Your Metabolism
Just 3 simple exercises that when combined, will force your body into great shape. Do this in just 2 short workouts per week in the privacy of your own home.
***
Bigger snacks mean bigger slacks.
~Author Unknown
