A Calorie Equals

A pound of body fat - yep, fat - equals approximately 3,500 calories. It's widely accepted, and it's a good measure to use when calculating 'calories out' in order to achieve weight loss goals. To lose one pound per week, a calorie deficit of 500 is needed. Meaning, consume 500 calories less - or looked at in a more positive light - burn 500 calories more than you eat. I prefer looking at it as having to burn more as it sets up a competition with myself to achieve this. Also, it takes the focus off of food and places it on exercise. One pound per week is good. Two is the maximum to lose in any healthy way.

So how much to lose and by when?