how many calories do i need to lose weight quickly?
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Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week. It sounds simple.
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To lose one pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. To lose two pounds per week, you need to double that number. So you need to reach a 1000-calorie per day deficit or 7000 calories per week.
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To maintain her weight, the average, moderately active woman needs 1,600 to 2,400 calories per day. To lose one pound a week, women should cut out 500 calories per day, while still ensuring she is consuming at least 1,200 calories daily.
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If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.
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Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.
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Some experts recommend reducing calories by around 500 calories per day for a weight loss of 1 pound (0.5 kg) of weight per week ( 10 ). This may not work for everybody. The number of calories you eat affects weight gain and weight loss. A deficit of around 500 calories is often enough for healthy weight loss.
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1. Cut Calories, but Not Too Much. It is a well-known fact that you need to cut calories to produce weight loss. One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week ( 1 ).
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Tipping the scale Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week. It sounds simple.
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Since a pound of body fat equals 3,500 calories, you'll need to create a total deficit of 52,500 calories to reach your 15-pound, weight-loss goal. Divide this by two months or eight weeks, and you need to make this deficit 6,563 calories per week -- or about 937 calories per day.
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For most overweight people, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.
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To lose 1 pound a week, you have to eliminate 500 calories from your diet every day. At that pace, you could lose about 4 pounds in a month. Increasing physical activity will help you burn more calories.
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This number is the number of calories you need to eat each day to maintain your weight. To lose weight, you need to eat between 500 or 1000 calories less than this, depending on whether you want to lose one or two pounds a week.
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» To lose weight, you should eat little less calories than your body needs per day. » To lose 1 kg of your weight, you should create 7,700 calorie deficit. » To create approximately 1,000 calorie deficit every day, you will lose 1 kg per week.
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Past research has shown that there are roughly 3,500 calories in 1 lb of body fat. This has led many people to believe that if they want to lose 1 lb of body weight, they just need a reduction of 3,500 calories. For example, this would mean losing 500 calories each day to lose 1 lb of body fat in a week.
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"One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week," says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day.
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You lose weight when your body takes in fewer calories than it burns. Decreasing your overall calories by 500 to 1,000 calories per day will turn into a weight loss rate of one to two pounds a week. Focus on nutrition, not calories.
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"One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week," says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day. Instead of creating that deficit solely by eating less, White recommends mixing in exercise as well.