How much food do you really need to lose 1 pound per week?

  • Posted by a hidden member.
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    Nov 09, 2010 6:55 AM GMT
    Everyone of us knows that portion sized are too large and that you need to consume less calories than you use in order to burn fat.

    My question is how big do the portion sizes really have to be? I'd appreciate any advice on how much you guys actually eat when cutting weight. I've tried it and even tho I'm almost always hungry I still seem to be staying at the same weight
  • LJay

    Posts: 11612

    Nov 09, 2010 2:16 PM GMT
    First determine what you are now eating.

    Then you will know how much to cut back.

    Another way is to look at the portions written on food packages. You will be greatly surprised to see that you are usually eating more than a "portion." An example: a can of green beans is about 3 1/2 portions at 20 calories each. Roomie and I usually just split the can. That amounts to 1 3/4 portions at 35 calories. See how the little stuff can add up?

    The real point is not portion size, but calorie balancing. Burn more calories than you take in and you lose. Tha is why "diets" meaure and restrict calories. Try 2000 calories per day, then adjust downward until you start losing. You should keep your exercise roughly constant so that you are not trying to juggle too many variables at once.

    Portion size is, however, one way to approachthe numbers. The food pyramid says so many portions of this and so many of that as a way to balance nutrients and sort out the numbers, but it is a tool, not a law.

    Good luck.
  • healthseeker

    Posts: 161

    Nov 09, 2010 2:59 PM GMT
    I have found the calorie counters on myplate or fitday helpful. It will estimate the number of calories you burn normally, then tell you how many calories you will need to net each day to lose (calories consumed minus calories burned).
    Calorie counting can be a chore but after a few weeks you get a general idea of what/how much you can eat.

    Good luck.
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    Nov 09, 2010 3:22 PM GMT
    chicagoprepjock saidEveryone of us knows that portion sized are too large and that you need to consume less calories than you use in order to burn fat.

    My question is how big do the portion sizes really have to be? I'd appreciate any advice on how much you guys actually eat when cutting weight. I've tried it and even tho I'm almost always hungry I still seem to be staying at the same weight


    Depends upon your activity level, base metabolic rate, and genetics.

    It takes a shortage of around 3500 calories to lose 1 pound of fat.
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    Nov 11, 2010 12:46 AM GMT
    Thanks guys for all the advice! I think I'm going to try a 3 day food journal and then base caloric estimates off of that
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    Nov 13, 2010 12:41 AM GMT
    5ebastian saidweight doesnt mean shit, its how you look in the mirror. to change body comp..
    typically for someone my size, BMR is 2200 calories, if you want to lose fat primarily from the gut.. the fastest way is thru cardio and diet.

    Cut down to 1800 calories for 4-6 weeks

    say 40% protein 30% carbs 30% fats

    720 calories to protein = 180 Grams

    540 calories to carbs = 135 Grams

    540 calories to fat = 54 Grams

    run 3 times a week, lift twice. Should lose 10-25lbs (most of that will be belly fat)

    Personally, I find that you can simplify that even more. Rather than counting all that, I would just count protein and calories and subtract between 500-1000 calories from daily diet to be able to lose weight safely.
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    Nov 13, 2010 2:49 AM GMT
    chicagoprepjock saidThanks guys for all the advice! I think I'm going to try a 3 day food journal and then base caloric estimates off of that
    Depending on how diverse your diet is, you may want to do a 7 day journal so you know what you're doing per week (don't change anything till you have your base set).

    Personally, I did a 14 day journal back in mid summer. I've been going off that since then, modifying (and occasionally cheating) as I go along to either lose, maintain, or gain as needed.

    Once you have a solid base, you can play around with your diet and be in total control of what your body does.
  • mybud

    Posts: 11836

    Nov 13, 2010 3:08 AM GMT
    determine your daily calorie intake.....minus 500 calories....you'll lose 1 pound or even more a week...done...BUD
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    Nov 15, 2010 10:45 PM GMT
    to clarify I did only mean body fat weight. I've noticed that I definitely get hunger pains when I cut down to about 1800. I hope that not too much muscle mass is being burned off as well...
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    Nov 27, 2010 9:40 PM GMT
    Tell us how the new diet plan is workin out for you...thanks!
  • delthespaz

    Posts: 136

    Nov 28, 2010 6:53 PM GMT
    I found this calculator really handy:

    http://scoobysworkshop.com/caloriecalculator.htm
  • Posted by a hidden member.
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    Jan 10, 2011 2:33 AM GMT
    I eat about 750 -1200 calories a day and average 3-5 pound weight loss a week.....when I stick with it. lol
  • Posted by a hidden member.
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    Jan 10, 2011 2:41 AM GMT
    chicagoprepjock saidto clarify I did only mean body fat weight. I've noticed that I definitely get hunger pains when I cut down to about 1800. I hope that not too much muscle mass is being burned off as well...


    I would say obviously cut back on your calories, but not so much that you are getting hunger pains, especially if they're often. Just eat clean and workout more- lifting AND cardio. Don't know how much fat you want to lose but if you're just trying to burn off those last few pounds, try cutting out dairy and/or refined carbs for a couple weeks and see how that helps you.
  • Posted by a hidden member.
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    Mar 01, 2011 9:23 AM GMT
    Green vegetables and fresh fruits are best diet to loosing your weight. avoid junk foods and drink a plenty of water.

    exercises to get rid of belly fat
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    Mar 02, 2011 6:41 AM GMT
    you want to be even more precise, this simple calculation will give you a daily calorie goal—and can help you lose a healthy 1 to 2 pounds per week.

    Calculate your calorie goal:
    YOUR CURRENT WEIGHT X 12 = calories needed to maintain your weight

    • To lose 1 pound per week: Cut 500 calories/day
    • To lose 2 pounds per week: Cut 1,000 calories/day



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  • Posted by a hidden member.
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    Mar 02, 2011 9:33 AM GMT
    working out for at least 30 minute after waking up in the morning and eat a healthy breakfast burn fat & lose more weight during the day.how to lose your belly fat to eat some healthy foods like more green vegetables, fruits, and juice

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