How To Lose Fat - The Basics

How to Lose One Pound of Body Fat Per Week: A Balanced Approach

Losing one pound of body fat per week is a common goal for many aiming to shed extra weight. Achieving this requires creating a calorie deficit, where you consume fewer calories than you burn. Specifically, a deficit of 3,500 calories per week, or 500 calories per day, will result in losing approximately one pound of body fat. However, it’s important to note that this approach may not be sustainable for everyone, and a more gradual deficit might be advisable. I have two recommended approaches for fat loss below.

Creating a 500-Calorie Daily Deficit

To lose one pound of body fat per week, you need to create a daily calorie deficit of 500 calories. This can be achieved through a combination of diet and exercise.

Step 1: Calculate your maintenance rate. This will allow you to understand the amount of calories you would need to consume daily to stay EXACTLY the same.

Step 2: Eat 500 less calories than your maintenance rate (This can vary depending on activity levels)

If you stay consistent, you WILL lose 1 pound of bodyfat per week. Over 10 weeks, you can lose 10 pounds of bodyfat or 4.5kg in two and a half months.

Sustainability: Opting for a 300-Calorie Deficit (Recommended)

While a 500-calorie daily deficit can lead to quick results, it may not be sustainable for everyone. A more manageable approach might be to aim for a 300-calorie daily deficit. This slower rate of weight loss can still be effective

and may be easier to maintain over the long term, reducing the risk of burnout or nutritional deficiencies. This is typically what I recommend to clients.

Protein Intake for Muscle Maintenance

Maintaining muscle mass is crucial during weight loss, and adequate protein intake plays a significant role. Aim for a protein intake of 1.6 grams per kilogram of body weight. For example, if you weigh 70 kg, you should consume around 112 grams of protein daily. Good sources of protein include lean meats, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and quinoa. Less calories should not be at the expense of protein intake.

Remember....the below is what weight loss is actually like. Don't give up on your goals!