Weight loss experts agree that we should try to lose around 1-2 pounds every week. It is possible to lose more weight, but consistently losing two pounds means there’s a better chance that the majority of weight loss will come from stored body fat. This is the healthiest way to lose permanent fat storage around the body as it changes the body composition and maintains a healthy metabolic rate.
If you work on losing two pounds, then you’ll need to account for roughly 7000 calories in a week. There are 3500 calories in each pound of fat, so multiply 2 by 3500 = 7000 calories for 2 pounds of fat weight loss.<
We stated that calories need to be accounted for because a large proportion can be cut from the diet, but not all taken from the diet. This is because you would need to cut 1000 calories per day, and this would be quite a large drop to begin with – not recommended at all! If you want to cut 3-4000 calories from the diet, which equates to a cut of around 500 calories per day. This cut may mean dropping a few slices of bread and cutting out a chocolate bar together each day! Now you’ll need to increase activity to burn off an additional 3000 calories per week. This sounds like a lot, but just completing a few workouts each week, and walking a little further each day could account for up to 3000 calories over a week.
Some people will need to adjust their cut in calories depending on how many they need each day. If you are already ingesting low amounts of energy, then cutting 500 per day will be impractical. For people on low energy intakes, they would be better using the percentage rule. This implies that you cut your daily calories by 15 – 25 % of your normal intake.
If you normally consume about 2000 calories every day:
- 2000 calories x 0.2 (20%) = 400 calories
It means we take away 400 calories from our daily 2000, which equals 1600 calories per day.
The idea behind the percentage rule of cutting calories is to stop anyone going below 1200 calories per day. This can have serious consequences on the speed of the metabolic rate if calories are cut too low for too long a period.
Whichever way you choose to cut calories from the diet, do so gradually and work at increasing activity more than taking it all from the diet. You really will need to keep the metabolism higher for continuous weight loss, and exercising is the best way to maintain a healthy metabolism rate.
On our side you’ll also find low calorie recipes!