How to Lose One Pound Per Week

To lose a pound a week, you have to create a 3500 calorie deficit by burning 500 calories a day more than you eat.

Difficulty: Moderate

Instructions

Things You'll Need:

• pad
• pen
• calculator
• nutritional info on what you eat
• exercise plan

1. First, you need to determine your daily calorie intake needed to lose 1 lb. per week. Get out a pad of paper and a pen to work it out using the steps below.

2. Add a zero to your body weight Example: 160 + 0= 1600
   Add 20% for extra daily activity + 300
   Daily Caloric rate = 1900

3. To lose 1 pound per week, Subtract 500 calories a day from your daily caloric rate. You can subtract calories by eating 500 calories less or by burning 500 calories through cardio exercise.
   
   example: 1900 - 500 = 1400

4. Of course, body type and fitness level are important factors to keep in mind. The more overweight you are, the bigger calorie deficit you should try to create, but don't go below 1200 calories a day.
   Very fit people may need more calories to fuel their extra muscle, perhaps by adding a little extra protein to each meal.

[Marilynda]

on 5/30/2009 helpful tips that sound easy to lose that pound a week.

[paulsbabygirl]

on 5/9/2009 thanks for the tips!

[CCrock]

on 3/23/2009 I had the same result with turbo jam...after 2 weeks doing the next videos, I actually could see by abs looking good and more cut on my sides....but I got out of the routine...need to start doing it again! it's the best!

[bizzyliz]

on 3/20/2009 You made it easy to see how to lose that pound. I also have Turbo Jam, and I lost 1-1/2 inches in my waist after doing just the instructional video five days. Ha! I can't wait to see what happens after I do the REAL exercise video. :o)

[niknik2008]

on 9/22/2008 Great advice!