Weight loss is one of the biggest challenges facing Americans today. In our fast-paced world, it can be hard to hear that weight loss should be a slow-moving goal. When it comes to weight loss, many people look for quick fixes, like juice cleanses, restrictive diets, ridiculous workout goals. But none of those methods offer lasting changes. So when it comes to permanent weight loss, how long does it take?
First, let’s set a goal of losing a pound a week. Losing a pound a week is a very healthy and attainable weight loss goal. It allows you to plan around an important date if you have one in mind. If you’re seeking to lose more than a pound a week you need to consult with your Vitality Fitness Delivered Live Personal Trainer first. They can help you to balance the right amount of physical activity with the correct eating habits for up to 2-3 pounds a week depending on how much weight you have to lose. Otherwise, you could hurt your progress in the long run.
Now, how do you lose a pound a week? Well, one pound is equivalent to 3,500 calories (yes, the same calories that we use to measure food can be used to measure your fat!). So if you want to lose a pound a week you want to create a deficit of 3,500 calories a week. In order to make for a smooth process, spread that 3,500 calorie deficit across the seven days. 3,500 divided by seven is 500. So you’re looking at a deficit of 500 calories a day!
Now, how do you create a deficit of 500 calories per day? One way to do it is to simply cut 500 calories from your daily intake. Take a weekly calorie log of what you’re eating, find your average daily calorie intake, and subtract 500 calories from that number. For instance, if you regularly take in an average of 2,000 calories a week, subtract 500 calories daily from that to create the deficit, and you’re looking at a daily average of 1,500 calories a day. Are you looking to lose 10 pounds? Eat 1,500 calories a day for 10 weeks and voila, you’re looking at a ten pound weight loss! There are many helpful apps that make tracking calories very easy.
If a calorie deficit of 500 calories seems to daunting, there is another way to create a deficit— exercise! Exercise burns up calories and creates a deficit in the process. A correct combination of exercise, and calorie cutting can create that 500 calorie deficit that you’re looking for! For instance, if you run or walk 3 miles a day you burn approximately 300 calories. Then, cut your daily intake by just 200 calories, you’re looking at a calorie deficit of 500 daily. If you keep that up for 10 weeks, you’re looking at a 10 pound weight loss in two and a half months!
So there you have it. You should aim to lose one pound a week for a healthy and sustainable weight loss. If you successfully create a deficit of 500 calories per day, through cutting calories or adding in exercise, you should hit your goal in no time!