What It Takes To Lose 1 lb. of Fat…

by Susan Cross | Posted: August 26th, 2010 | No Comments »

The number one question I am asked by clients is, how long will it take me to lose weight? It takes 3500 calories to lose one pound!

Here is the breakdown of food and exercise that is required to lose 1 lb. of fat:

Women require about 1200-1600 calories per day, depending on your size. To figure out how many calories you need, multiply your current body weight x 12. If you weigh 120 lbs. your calculation looks like this: 120 x 12 = 1440 so you need approximately 1400 calories a day to maintain ideal weight.

Calories are the measure of energy in food and drinks. The calories your body uses for fuel must be nutrient-rich calories. This means they must contain proteins, healthy fats, and complex carbohydrates. Empty calories refer to foods and beverages with no nutritional value, such as soda, alcohol, candy, and processed foods. Whole food calories, especially protein, are converted by the body into energy and muscle.

So how much cardio will you need to do to lose 1 lb of fat?

To burn one lb. of fat per week you will need to workout 5 times per week intensely, burning 700 calories per workout. Think running, spin class, or boot camp combined with cardio. You could also work out seven days, and burn 500 calories per exercise session to reach the same goal.

Shave 500 calories per day off of your food intake per day and lose an additional pound. That’s a glass of white wine and a frappucino, you can do that!

The safest, and most long lasting plan is to try and lose 1 lb. per week until you reach your ideal weight. This will keep you satisfied, strong, and healthy for the long haul. It is the healthiest way to maintain your weight for your life because it shows you how to incorporate these small changes into your daily life.