One pound of fat is equivalent to approximately 3,500 calories, meaning a person needs to burn 3,500 more calories than he consumes to lose 1 pound of body fat. By cutting approximately 500 calories per day, with diet or exercise, a person loses roughly 1 pound of fat per week.
Along with fat, a person normally loses lean tissue and water as well. The human body changes as weight loss occurs, often making it vital to cut or burn more calories for continued weight loss. Some simple ways to control caloric intake are to eat smaller portions and replace foods high in calories with low-calorie options. Take small portions at the beginning of meals to avoid overeating. Use a calorie counter app if possible.