When you eat fewer calories than your body needs, your body will burn fat to make up the difference — and gradually, you’ll lose weight.
One pound of body fat equals about 3,500 calories. So, over seven days, a deficit of 500 to 1,000 calories a day yields a weight loss of about 1 to 2 pounds a week.
How Long Does It Take to Lose Weight?
In order to lose weight, you need to create a calorie deficit. This means eating fewer calories than your body needs. It can be tough to do this on your own, which is why so many people turn to weight loss programs and diets.
But it’s actually not that difficult to create a calorie deficit if you know how to go about it. In this blog post, we will discuss how to create a calorie deficit and burn fat!
One way to create a calorie deficit is to simply eat fewer calories than your body needs. This can be done by reducing your portion sizes, cutting out certain foods, or both.
For example, if you need 2000 calories per day to maintain weight, eating 1500 calories daily would create a 500-calorie deficit. Over the course of a week, this would result in a weight loss of one pound.
Another way to create a calorie deficit is to increase your activity level. This can be done by exercising more or even just moving around more throughout the day.
If you burn an extra 500 calories per day through exercise, that’s the same as eating 500 fewer calories per day. Again, over the course of a week this.
How Your Body Loses Weight
Your body needs a certain number of calories to function. This is called your basal metabolic rate, or BMR. When you create a calorie deficit by eating fewer calories than your BMR requires, your body must find another source of energy to make up the difference. For most people, that energy comes from stored fat.
Your body stores excess calories in the form of fat cells, which it can then use for energy when necessary. So, when you eat fewer calories than your body needs, your body will burn fat to make up the difference — and gradually, you’ll lose weight. How Much Weight Can You Lose? One pound of body fat equals about 3500 calories.
Health Impact of Weight Loss
The health benefits of losing weight are widely known. They include lower blood pressure and cholesterol, less joint pain, and a reduced risk for Type II diabetes, among others. “The list goes on and on,” says Courtney Peterson, Ph.D., an assistant professor of nutrition sciences at the University of Alabama at Birmingham.
“When you lose weight, you’re also improving your cardiovascular fitness and overall health.”
Losing Weight vs. Losing Fat
It’s important to note that when people talk about losing weight, they often mean losing body fat — not just water weight or muscle mass.
“Most people think that in order to lose weight they need to starve themselves or exercise for hours each day,”
Physical Indications of Weight Loss
There are several physical indications that you have created a calorie deficit and are losing weight.
- The first is pretty simple: you will weigh less on the scale.
- Your clothes may feel looser as well.
- You may also notice that you have more energy and require less sleep.
- Other physical indications include softer skin, less bloating, and shinier hair.
- If you are losing weight quickly, however, be sure to consult with your doctor as this could indicate an underlying health condition.
- The best way to lose weight—and keep it off—is to create a calorie deficit over time through dietary changes and increased activity levels.
Optimal Weight Loss Strategies
The best way to lose weight is to create a calorie deficit. This can be done by eating fewer calories, burning more calories through physical activity, or a combination of both. Creating a deficit of 500-1000 calories per day will result in a weight loss of one to two pounds per week.
There are many different ways to create a calorie deficit. Some people may choose to eat smaller meals more frequently throughout the day, while others may choose to cut out certain foods altogether. It is important to find what works best for you and stick with it.
It is also important to remember that weight loss is not a linear process. You may have days or weeks where you don’t see any progress being made.
Factors affecting weight loss
How long it takes to lose weight depends on a number of factors, including:
- How many calories you’re eating
- What type of food you’re eating
- Your metabolism
- Your activity level
If you want to lose weight, you need to create a calorie deficit by eating fewer calories than your body needs. This can be done by reducing your portion sizes, cutting out high-calorie foods, and increasing your activity level.
Creating a deficit of 500 to 1000 calories per day will result in a weight loss of one to two pounds per week. However, every person is different and weight loss will vary from person to person.