Calories Per Day To Lose 3 Pounds Per Week

Calories Per Day To Lose 3 Pounds Per Week

Losing 3 pounds a week quickly can help you reach your ideal weight. However, if you are going to lose more than 2 pounds per week, it is better to do it under medical supervision. The National Heart, Lung and Blood Institute suggests that losing 1 to 2 pounds per week is safe, and it helps you keep the weight lost in the long term. However, it is very possible and safe to lose 3 pounds per week, using weight loss plans under medical supervision.

Calorie Requirements

The Centers for Disease Control and Prevention indicate that 1 pound of body weight equals about 3 500 calories. You need to reduce your current calorie intake to 1,500 per day to lose around 3 pounds per week. Or, you can combine a low-calorie diet with a higher calorie expenditure to create a deficit of 1. 500 calories a day. According to the Weight-control Information Network, very low-calorie diets that contain 800, or less, per day often lead to weight loss rates of 3 to 5 pounds per week.

Individual calorie needs

You can calculate your individual calorie consumption needed to lose 3 pounds per week by determining your calorie needs to maintain weight. The American Council on Exercise offers a required calorie estimator that uses information, such as your height, current weight, physical activity level, gender and age to determine your need for calories to maintain your weight. By subtracting 1. 500 calories from this amount, you will estimate your need for calories to lose 3 pounds of weight per week.

Considerations

If you want to diet on your own without the need for medical supervision, try a low-calorie diet that contains between 1.200 and 1.600 calories per day to lose 1 to 2 pounds per week. The NHLBI indicates that many adults can safely lose weight by following this particular caloric allowance. A deficit of 500 to 1000 calories per day is required to lose 1 to 2 pounds per week. You may lose more weight at the beginning of your weight loss regimen due to water weight loss. Do not lose more than 1,000 calories a day, unless you are using a weight loss program with medical supervision.

Calorie reduction strategies

Several strategies will help you successfully reduce your calorie intake to lose weight effectively. Since the protein increase satiety, increasing the intake of protein-rich foods, such as lean meats, egg whites, soy products, skinless chicken, fish and low-fat dairy products, will help you control your total intake of caloriesFoods rich in fiber, such as whole grains, legumes, vegetables, fruits, seeds and nuts, help you feel full for longer. Choosing water instead of high-calorie beverages is another effective weight loss strategy. If you are on the way to using a very low calorie diet to lose 3 pounds per week, consult your doctor about the protein and protein rich shakes to replace meals.

Video Tutorial: How to Lose 2 Pounds Per Week.

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