To lose 3 pounds in one week, maintain a weekly calorie deficit of 10,500 calories, based on the calculation of 3,500 calories per pound. For a 3-pound loss in one week, pursue a goal of a 1,500-calorie deficit each day. A calorie deficit equals the difference between calories in and calories out, so you can achieve the 10,500 calorie deficit through a combination of reducing food intake and increasing exercise to burn calories.Continue Reading
Avoid foods containing sugars and saturated fats or that have high starch content. Instead, choose vegetables, lean meats and fish. By cutting salt out of the diet, you can also decrease water retention, thereby stimulating a temporary loss of water weight but not fat. Try replacing high-calorie foods with lower-calorie substitutes.
Reduce sedentary time, and replace it with time spent on calorie-burning activities. Set a goal of at least 30 minutes per day of low-intensity activity. For example, 30 minutes of walking burns between 100 and 200 calories.
Weight-loss experts agree that keeping a journal of food and exercise increases a dieter's success rate. Record the emotional and situational triggers that lead you to eat more unhealthy foods, and learn to avoid unhealthy scenarios.
A person with a body-mass-index (BMI) over 30, can lose 3 to 5 pounds a week by eating 800 calories a day. This leads to a total weight loss of about 44 pounds if the diet plan is followed for 12 weeks, according to WebMD.Full Answer >
Losing 1 pound a day requires creating a deficit of 3,500 calories per day by counting calorie intake and adhering to a strict exercise regimen. Burning 3,500 more calories than are taken in daily can result in 1 pound of daily weight loss.Full Answer >
For people with stable weight to lose 100 pounds in three months, they must create a deficit of 3,684 calories per day through diet and exercise, explains WebMD. Eliminating 3,684 calories a day in food alone is possible for a person who typically eats more than 4,634 calories per day.Full Answer >
A person with stable weight wanting to lose 30 pounds in one month would have to create a 3,500 calorie-per-day deficit through diet and exercise. Eliminating 3,500 calories per day in food alone is only possible if a person already eats more than 4,550 calories each day.Full Answer >