The Magic Number: 3500 Calories
The Magic Number ... 3500 calories
3500 calories is the magic number that you must understand. One pound of fat is made up of roughly 3,500 extra calories. This number doesn’t change from person to person.
In order to lose 1 pound of fat, you need to create a deficit of 3,500 calories. This gives you the basis for the “calories in vs. calories out” type of equation. Simply, you can create a deficit of calories in 2 or 3 different ways:
First -- Eating fewer calories than you burn each day. Eat anything less than what you use each day consistently, and you’ll lose weight. So, if you normally eat 2000 calories per day and all week long you eat 1500 calories per day, you will lose 1 pound (3500 calories) in about a week -a 500 calorie deficit per day times 7 days a week = 3500 or 1 pound fat loss
Secondly, you could Exercise More. Keep your caloric intake the same and create your deficit by burning extra calories. So, if you burned 500 calories every day through exercise alone, you will still lose 1 pound in about a week..
Lastly, Combine Both Diet and Exercise. This is the most effective way to lose weight and to keep it off. Let’s say you cut your calories by 300 and burn 200 calories with exercise. There is your 500-calorie deficit—with much less deprivation and work. You could speed it up by cutting more calories and exercising more— whatever works best for you.
Some people hate to diet; others hate to exercise, so maybe you’ll do more or less of either one. Every calorie you burn through activity is GONE FOREVER!!
Learn It!! Live It!! Lose It!! ……… You’ll Love It!!
Studies have shown that seven out of ten people, who start an exercise program, drop out within a few months. You are the only person who can take responsibility for the success or failure, of your exercise program. You can’t blame anyone or anything for not sticking to your plan. You must be willing to give up a sedentary lifestyle and start describing yourself as an active person.