Wanna know how much of a caloric deficit you need to loose one pound of body fat? 3,500 calories! That is a lot of calories. one pound of fat = 3500 calories

All of us, I’m pretty sure, are familiar with what a pound of butter looks like right? It is pretty big, right? Now, think about five pounds of butter sitting on the counter. That is a big amount of weight and volume. Hold a block up in the mirror even, see how big it is? It’s no joke. Now memorize what that looks like. That is one pound.

Anyone who has lost even one pound knows that to loose a pound of bodyfat, you really have to create a caloric deficit.


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I have been so good but I have only lost five pounds.
[/pullquote]You know what bums me out? When I hear people who are working hard to loose weight, they are exercising, and making changes to their diets and they say that they have only lost a pound. “I have been so good but I have only lost five pounds.” I am not bummed because I think that is a small success. I am bummed because they don’t see that “small” success as a success, and feel proud of it, and celebrate it. Feeling down-trodden will only work against the end goal. Because loosing a single pound isn’t fast or easy. Creating that 3,500 calorie deficit is hard freaking work, and it is going to take some time. It is amazingly hard work to loose even one pound. And then keeping it off? It takes making little changes, and sticking to them. Committing to healthy eating for life.
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Because small successes are still success. And they are bigger than you think!
So what I am saying is that, I think weight loss is tough and to be successful we have to celebrate even the small successes. Because small successes are still success. And they are bigger than you think! So the next time you hear someone (or you catch yourself) griping about loosing only one pound, say, “One pound? That is a lot! Good job! High fives!” Don’t even think about backing down or not being proud of yourself. Use that pride as fuel to keep you going on the road to your goals.


ways to make WEIGHT LOSS less work and a Bonus Menu

Read more about how many calories it takes to loose a pound.

Calculate your daily caloric requirements for weight loss and see what a 1,500 calorie day looks like:

If you haven’t already, make an account here to log your own food diary and other cool stuff.

Tips to make healthy cooking easier.

Calculate how much protein should you be eating if you are vegetarian or lift weights.

5 ways to boost your metabolism.

delicious 1500 calorie day menu on healthyseasonalrecipes.com

Want a Delicious 1500 Calorie Day?


Gluten-Free Arugula Cheddar Muffin: 217 calories

1 egg cooked in 1 teaspoon avocado oil: 114 calories

Coffee with ¼ cup whole milk 37 calories


¼ cup tamari almonds 180 calories


Cabot Fit Power Salad  378 calories


Medium apple 72


Chicken and Broccoli Stir-Fry 322 calories

½ cup cooked brown rice: 108 calories


Raspberry Frozen yogurt Pops: 90 calories

nutrition stats

Total Cal: 1,518 calories

Fiber: 26 g

Fat: 64

Sat Fat: 13

Protein: 97

Carbs: 147