skip to main content

Calories to Lose a Pound of Body Fat

By Dietitian, Juliette Kellow BSc RD

Here comes the slimming science bit…

To shift 1lb of body fat, you need to ‘lose’ 3,500 calories.

That might sound a lot, but over a week, it amounts to just 500 calories a day – and that can easily be done by making a few little changes to your diet, being a bit more active, or best of all, doing both.

For example, cutting 500 calories in a day is as simple as swapping a bowl of creamy chicken soup for vegetable soup, topping your jacket potato with cottage cheese rather than Cheddar cheese, switching a can of cola for the diet version and doing 50 minutes of housework!

Make little changes like this every day and in a week you’ll lose 1lb – without having to starve yourself or fill up on an unpleasant milkshake in place of a meal or banning all your favourite foods! And if you want to lose 2lb a week, you simply need to double your calorie saving and ‘lose’ 7,000 calories in a week or 1,000 calories a day!

Understanding the ‘maths’ is crucial to slimming but it’s also essential to set realistic goals, both in terms of the total amount of weight you want to lose – and how long it will take you.

So if your wish list of resolutions includes aims such as losing a stone in a couple of weeks or wearing a size-8 dress in the spring when you have 6 stone to shift, it’s time to cross them out and get real!

Start a Free Trial Today

Access the slimming information and interactive tools in WLR free for 24 hours. We guarantee an enlightening experience! Try WLR free for 24 hours.

Take our FREE trial »

Sponsored

Start a Free Trial Today

Access the slimming information and interactive tools in WLR free for 24 hours. We guarantee an enlightening experience! Try WLR free for 24 hours.

Take our FREE trial »

Imperial | Metric

How Soon Could You Lose a Stone?


Calculate »

New for 2018

Calorie Carb and Fat Bible 2018
  • 25,000+ UK basic and branded foods
  • Completely Updated for 2018
  • New Eating Out section, all major UK restaurants covered
  • Easy to find foods
  • Calories burned information

£5 discount here on wlr

Sponsored

If you enjoyed this article, try our newsletter. It's free.

Receive the latest on what works for weight loss straight to your inbox. We won't share your email address. Privacy policy