There are 3,500 calories in a pound. In order to lose or gain one pound, an individual must either subtract or add 3,500 calories from their diet.
1 Pound = 3500 Calories
Overall, when I keep to my 500 cal deficit each day, I lose a 1lb a week. The only time I dont lose is when I stray. so for me the 3500cal rule = 1 lb
3500 is the common answer because it is in fact very close to the real amount. The actual amount of Calories in a pound of human body fat is around 3400. The reason why it is not around 4000 is because human body fat retains much water. Not all of the actual mass is pure fat.
If you decide that 1 pound a week isn’t good enough and you want to take your calories down more that is fine but you should never decrease your intake lower than 1500 kcals a day. Your body will react to this lack of energy by slowing the metabolism down and storing as much of the food as it can to protect you again starvation. Plus once you start eating normal amounts of food again your body will still be in a state in which it is trying to store as much weight as it can and it could take months for your metabolism to speed back up to normal. This could cause you to gain back the weight you lost and more.
How to Lose 5 Pounds?
To lose 5 pounds you will have to burn 17,500 calories. At a weight loss rate of ½ – 1 pound per week it should take you approximately 5 – 10 weeks to lose 5 pounds. Since losing those last 5 pounds always seems to be difficult, try changing up your workout routine (cross train) and reduce your sugar intake.