As a general rule, losing 1 lb of fat takes a calorie restriction of 3500 calories.
Spread out over a week, this would be 500 calories per day.
So, math will tell us that to lose one pound in a week you need to burn 500 calories more than you consume. You can do this my eating less or working harder.
If you want to lose two pounds per week, simply go for 1000 calories less per day.
To find out what you need to consume/burn, use the RDI calculator here on Fatsecret, and enter your exercise as well.
"Losing weight is never about eating as little as possible"
"Eating enough, moving more, not eating stupid s**t = losing weight."
"Do. Or do not. There is no trying."
- Master Yoda.
I started my weight loss journey on October 4th, 2010 - and this is what I have accomplished so far: