You can lose a pound of fat by skipping just 10 calories a day or up to 55, depending on whether you’re improving food quality or restricting food quantity.
If 3,500 calories per pound of weight loss governs is bunk bed, what is the alternative? To lose a pound of fat, how many fewer calories do you have to eat or how many more do you have to burn? that is the theme of my video The new rule of calorie loss per pound of weight.
There are validated mathematical models that carry take into account the dynamic changes that occur when calories are reduced, such as metabolic slowing, and have been turned on free online calculators you can use to make personalized estimates. For example, one is the National Institutes of Health’s Body Weight Planner (http://bit.ly/NIHcalculator) and other is Louisiana State University Pennington Biomedical Research Center Weight Loss Prediction Calculator (http://bit.ly/LSUcalculator).
The NIH Body Weight Planner has been found To be more precise because the LSU model seems to overestimate the decline in physical activity, but both have their advantages and disadvantages. The NIH Body Weight Planner says It will tell you how many calories you need to restrict and/or how much more exercise you need to achieve a specific weight loss goal by a specific date. If you click the “Switch to Expert Mode” button, you can get an exportable graph and chart showing your daily weight loss journey. See below and at 1:15 in my video to view the Body Weight Planner.
For example, if you are For a sedentary, middle-aged woman of average height who weighs 175 pounds and wants to be closer to her ideal weight within a year, consuming 2,000 calories per day would prevent future weight gain and consuming about 1,400 calories per day It would bring you benefits. If she reduces her weight, she will be able to maintain it on 1,700 calories a day. If you also walked a mile a day, you’d have a little more caloric freedom.
LSU’s weight loss predictor, however, is not allow It allows you to modify physical activity, but its advantage is that it is not necessary to choose a goal or a period of time. Simply enter different calorie changes and you will get a graph of your expected course, as you can see in the graph below and at 2:00 in my video. 
Is there a simple rule of thumb you can use? Yes. Every permanent ten-calorie drop in daily intake will eventually lead to about a pound of weight loss, although it takes about a year to achieve half the total weight change and about three years to fully adjust to the new weight. So cutting 500 calories a day may result in the 50-pound weight loss predicted by the 3,500-calorie rule, but that’s the total weight loss you plateau at, not an annual drop, and it takes a few three years to get there. A 500-calorie deficit would be expected to cause a weight loss of about 25 pounds in the first year, followed by an additional 25-pound loss over years two and three, but that’s only if you can maintain the 500-calorie deficit, as I would do it. You can see in the graph below and at 2:38 in my video.
If you’re eating On the same diet that led to the original weight problem, but only in smaller portions, you should expect your appetite to speed up by about 45 calories per pound lost. So, if you were cutting 500 calories a day solely through portion control, before you even lose a dozen pounds, you would feel so hungry that you would be forced to eat 500 more calories a day and your weight loss could disappear. . For this reason, if you are determined to follow the same diet with the same foods, just in smaller quantities, you should cut an additional 45 calories per pound of desired weight loss to compensate for your hunger.
So to lose that pound, instead of eating just 10 fewer calories a day using the 10 calories per pound rule, you would have to eat 10 fewer calories in addition to the 45 fewer calories to account for your body’s acceleration. appetite. Thus, it would be 10 + 45 = 55 fewer calories. In fact, by simply changing the quantity and not the quality of your diet, it takes 55 fewer calories per day to lose one pound, so a daily deficit of 500 calories would only allow you to lose about 9 pounds over time instead of 50 pounds. That’s why portion control methods can be such a frustrating failure for so many people.
If you missed my first two videos on calories per pound, check out The 3,500 calories per pound rule is incorrect. and The Reason Weight Loss Stalls When You Diet.
I have many other videos on weight loss, which you can see here on the topic page, and there will soon be millions more, based on my book. How not to diet.
