With the aim of losing weight, how many calories do you need to cut to lose 2 pounds a week? It is simpler and better to reduce your calorie intake a small amount at a time. Each 3,500 calories is equal to one pound.

Hence, if you curtail 500 calories in a day, you ought to lose around one pound per week. That being said, if you work out to burn off 500 calories a day you should lose around one pound per week. Do them equally, and... you get the idea. In an ideal world, you must do a mixture of both, (such as curb 250 calories; burn an extra 250 calories).

Your fat loss will fluctuate from week to week and sometimes you might even gain a small amount -- if you're exercising you could be increasing muscle, which weighs more than fat.

The lasting results are what matters.

Drop at a Healthy Rate

A strong weight loss target is to lose.5 to 2 pounds a week. Losing over 2 pounds per week will indicate the weight is less likely to stay off for good. Never decrease to less than 1,200 daily calories without medical direction.

To discover how you are spending your present calorie ingestion, keep a thorough food diary for no less than one week.

Make the Cut(s)
With cautious evaluation, you will come across ways to reduce those 250 calories a day: the milk use in cereal... the soda you are drinking... the butter on your toast.

Creating small changes like this will truly tally up in the long run.

Verify the calorie content of the foods you recorded in your food diary on paper. Focus on serving sizes -- if your portion consisted of two servings, be certain to double the calories. Use a measuring cup or scale to calculate your portions until you become skilled at "eyeballing" them.

After that,locate foods you can go without altogether,decrease portions of,or change for lower-calorie alternatives.

And guess what? It's less trouble than you believe. Take it one meal at a time or possibly one food at a time. Then, one day at a time.

Tomorrow, substitute whole milk for reduced-fat milk. The next day try diet pepsi in place of regular. Three days later, change to wheat bread instead of white. All the calorie cutting you do (and stay with it) will add together in the long run.

Burn it Off!
Getting more active will kill off the remaining 250 calories. For instance, a 180-pound individual who walks at a quick 3 mph will burn a little more than 250 calories in 45 minutes.

Experts have the same opinion that it's less tasking to work out than to cut the same number of calories that exercise gets rid of. In other words, it's just basically easier for anyone to be a little more active than to abstain from more food to accomplish the same calorie reduction. Hopefully this answered the question of how many calories do you need to cut to lose 2 pounds a week.