5000 calories a week

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How Much Weight Can You Lose Just by Cutting Calories & Walking?

A woman is out for a stroll in a park.

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You can lose a considerable amount of weight by walking and cutting calories. But to have permanent results, you don't want to lose more than 1 to 2 pounds per week. Ideally, you want to cut out 250 to 500 calories daily from your diet and burn 250 to 500 calories a day through exercise to lose no more than 1 to 2 pounds per week. Combine a sound nutrition plan with daily exercise to see lasting results.

Energy Balance Equation

One pound of weight equals 3,500 calories. To lose 1 to 2 pounds of weight per week, you would have to reduce your calories through diet and exercise by 3,500 to 7,000 calories. To determine your daily calorie needs go to the American Council on Exercise Daily Caloric Needs Estimate Calculator, an online interactive calculator. Subtract 500 from your daily calorie needs to determine the calorie deficit you need in order to lose 1 pound per week. Subtract 1,000 calories to lose 2 pounds per week.

Walking to Burn Calories

On average, a 155-pound person burns about 300 calories per hour walking a 17-minute per hour mile -- that's about 3.5 miles, according to Harvard Medical School. At that weight and rate, to lose the recommended 1 to 2 pounds per week, you would need to walk 90 minutes or more per day..

Cutting Calories in Your Diet

To cut 250 to 500 calories per day from your diet, avoid soda and other sweetened beverages. One soda has up to 130 calories per 12-ounce can. Reduce portion sizes by using smaller plates and measuring servings. Replace highly processed, fatty foods, such as potato chips and cookies, with fresh fruit and vegetables. Switch from whole milk to fat-free milk to reduce calories. Choose sources of protein such as fish, lean chicken, nuts, seeds and beans.

Tracking Your Exercise and Food Intake

Write down what you eat, how much you eat, and the number of calories eaten during each meal or snack. Add up the number of calories you burn through walking by estimating you burn about 100 calories for each 20 minutes of walking. Subtract the number of calories you burn through walking from the total calories you have eaten each day to see if you have hit your target calories for the day. A weight loss of 1 to 2 pounds each week will leave you 4 to 8 pounds lighter after one month.

Sours: https://www.livestrong.com/article/522376-how-much-weight-can-you-lose-just-by-cutting-calories-walking/

How to Convert Calories Burned Into Pounds Lost

Over 2/3 of U.S. adults are considered overweight or obese by the National Institutes of Health. Many of these people are desperately trying to lose excess weight in an effort to reduce their disease risks. Converting calories burned into pounds lost is easy; however, weight loss is based not only on the calories you burn but the calories you consume each day in food.

Calories in a Pound

Burning 3,500 calories is equivalent to losing about 1 pound of body fat. However, to lose a pound of fat, you have to burn 3,500 more calories than you eat—you can achieve this over the course of a week by burning 500 extra calories per day, while keeping your calorie intake constant. If you're already active, you can also lose weight by maintaining your current activity level while reducing your food consumption by 500 calories per day.

Safe Weight Loss

Losing weight too rapidly can lead to some unpleasant—even dangerous---side effects, such as dizziness, fatigue and nausea. Therefore, choose a safe but effective weight loss rate of 1 to 2 pounds per week. To accomplish this goal, you have to burn an additional 3,500 to 7,000 calories in one week, reduce your daily calorie intake by the same amount or combine these two methods. If you burn the extra calories but also eat more you’ll lose weight at a slower pace—or not at all.

Calories Burned

To burn 3,500 calories and lose 1 pound of fat per week, aim to add daily workouts that burn about 500 calories each. For example, a 155-pound adult can burn about 520 calories per hour doing low-impact step aerobics or biking on a stationary bike at a moderate intensity, or burn 670 calories per hour using an elliptical trainer--at a moderate intensity--or running at a pace of 5.2 miles per hour.

Calorie Needs

To lose about 2 pounds of fat per week, burn an extra 500 calories working out; also eat 500 fewer calories each day. If you’re a soda drinker, cutting out 2 sodas per day can reduce your calorie intake by 300. Eliminating 2 cups of ice cream from your diet can save you about 550 calories. Active women usually need 1,200 to 1,600 calories per day for successful weight loss; men who exercise regularly may need slightly more calories than active women to lose weight but avoid hunger.


Writer Bio

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

Sours: https://healthyeating.sfgate.com/convert-calories-burned-pounds-lost-7178.html
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Losing weight without taking calorie consumption into consideration is like driving a car without pressing on the gas pedal: you aren't going to get anywhere. Shedding those pesky pounds always comes back to calories, but how do you know how many calories to eat to lose weight? The answer will depend on the person.

To lower the number on the scale, you've got to take in fewer calories than usual. But just because this seems like a simple formula doesn't mean it's an easy one to follow. Weight loss results can be thwarted by cutting too much in the calorie department, cutting too little, or simply not cutting in the right places. That's why we talked to Jim White, RD, ACSM, and owner of Jim White Fitness Nutrition Studios to clear things up.

How to calculate how many calories you should eat to lose weight

Daily caloric needs are different for every person, so don't expect your sweet spot to match your workout partner's or your best friend's.

It's particular to you and you alone, and that's because we all have our own Basal Metabolic Rate (BMR). According to Healthline, this number can be found by using the Harris-Benedict formula. This formula is split by gender.

  • Women: 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
  • Men: 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

For even more accuracy, you should multiply your BMR by another number that's based on your activity level. So multiply by:

  • 1.2 if you are sedentary (little to no exercise)
  • 1.375 if you're lightly active (exercise 1-3 days a week)
  • 1.55 if you are moderately active (exercise 3-5 days a week)
  • 1.725 if you are very active (exercise 6-7 days a week)

How many calories do you need to cut to lose weight?

Depending on where you fall in there, White says you could lose one pound of body fat a week if you subtract 500 calories per day (or 3,500 calories per week) from this number.

For example, if you're a woman whose BMR is 1,500 and you're moderately active, that's 2,325 calories a day. To drop a digit on the scale, you'll need to subtract 500 calories from that total amount, as White suggests. This means eating 1,825 calories a day.

But that doesn't mean you should be chugging sodas and eating brownies on the reg as long as you fall under this calorie ceiling. All calories are not made equal, and a study in JAMA found that people who ate a low-carb diet lost more weight than those who ate the same calories on a low-fat diet. So consider eating more healthy fats and make sure the calories you consume aren't just adding up to your weekly goal, but doing your body favors in other ways.

RELATED:150+ recipe ideas that get you lean for life.

Could you eat too few calories to lose weight?

Be careful never to let your calories drop below 8,400 calories a week, though. This is the equivalent of only 1,200 calories a day and, according to White, this can have the opposite effect on your weight.

"When you're not eating enough calories, your metabolism can slow down, you don't have enough energy for workouts, and you're more likely to binge eat," he says, something he refers to as starvation mode.

A study published in Psychosomatic Medicine only drills this in further because in the study, people following severe low-calorie diets didn't lose long-term weight because their body produced excess cortisol, a hormone that signals your body to store fat, especially in the abdomen.

Don't let your diet backfire like that; be mindful and follow the BMR guidelines that help you with the proper calorie amount to eat every day.

Sours: https://www.eatthis.com/how-many-calories-a-week-lose-weight/
I Ate 5,000 Calories of Donuts Every Day FOR A WEEK! (And THIS happened!)

How Much Weight Will I Lose in a Week if I Burn 1,000 Calories a Day?

You might lose up to 2 additional pounds per week by burning 1,000 calories a day.

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Burning a 1,000 calories a day can lead to weight loss in less than a week's time. You could lose up to two pounds if you burn 1,000 calories in seven days. However, you need to stick to a workout regime and follow a healthy diet for long-term weight loss to occur.


You could lose up to two pounds in a week by burning 1,000 calories a day. It takes burning approximately 3,500 calories to lose one pound.

Burning Calories for Weight Loss

If you burn a 1,000 calories a day, you can lose up to two pounds in week. How? A pound is approximately 3,500 calories. Burning 1,000 calories for seven days will burn 7,000 calories, equating to two pounds. This assumes you eat the same amount of calories each day. If you overeat, you'll need to burn more calories to compensate for the extra calories you consume.

To better understand calories and how much work it takes to burn them off, Harvard Health Publishing offers this simple math you can follow:

  • Walking or jogging burns about 100 calories per mile, although this does depend on incline, your weight and your speed. You can potentially lose about one pound for every 35 miles you walk.

  • If you walk at 4 miles per hour for 30 minutes five days a week, you will lose about 1 pound in 3.5 weeks.

  • If you're looking to lose weight faster, you should consider reducing the calories in your diet. If you cut out 250 calories per day (equal to about one candy bar) and walk 4 miles per hour for 30 minutes each day, you can lose a pound in one week. Harvard Health Publishing says this two-pronged approach is actually the better strategy for weight loss.

For those who want to commit to burning 1,000 calories each day, you can make physical activity choices that will help you achieve up to a 2-pound a week weight loss. Such choices include the following:

  • Seek out using workout equipment that burns more calories. If you look at the elliptical versus bike calories burned, a 160-pound person can burn 648 calories in an hour on a general elliptical trainer, whereas moderate stationary bicycling burns a lesser 504 calories per hour, according to the University of Rochester Medical Center.

    You should stay mindful of your workout, however, if you have injuries. For example, you might want to choose the stationary bike versus the elliptical for your knees if you experience chronic pain in this joint.
  • Perform high-intensity interval training (HIIT). A HIIT workout involves short bouts of highly intense exercise with limited breaks of rest or low-intensity exercise.

    According to the American Council on Exercise (ACE), this anaerobic interval training uses the body's reserves of energy and therefore, after a workout, the metabolism stays high and burns calories after you workout. This could help you burn more than 1,000 calories each day and lead to quicker weight loss without you undertaking any more physical activity than you already do.

  • Add in strength training to your workout routine at least two days a week. The University of Rochester Medical Center says a 160-pound person can burn 432 calories per hour when vigorously weightlifting.

    Plus, weightlifting can also help you burn more calories without extra work as well. According to the Mayo Clinic, muscle tissue burns more calories than fat tissue does. As you turn your fat into muscle mass, your body will start burning more calories.

Simple Ways to Burn Calories

To burn more calories in a day, the U.S. National Library of Medicine says you can also take simple measures to burn more calories, such as doing the following:

  • Stand as often as possible. Standing burns more calories than sitting. You can also burn more calories by pacing back and forth on phone calls. As a workout when standing, hold one foot an inch off the ground and hold the position for as long as possible, then switch feet.

  • Take breaks. If you work at a desk job, get up and walk as often as you can.

  • Invest in wearable technology. These monitors can tell you how many steps you've taken in a day and can more accurately help you measure how many calories you burn.

  • Take the stairs and park far away to get in extra steps.

  • Cook from scratch. You'll most likely eat less calories and burn more calories when cooking by whipping, chopping and mixing the ingredients.

Tips to Working Out Daily

To burn calories daily, you often need to dig deep to find motivation for physical activity, as you might experience burnout after a while — burning 1,000 calories a day is quite an undertaking.

Harvard Health Publishing provides these five tips to help you achieve your weight loss goals:

  1. Make exercise a habit by having a trigger. For example, after dinner you head to the gym. As soon as the dishes are cleared, you grab your ready-to-go gym bag each night and go.

  2. Monitor yourself. You can track your progress by measuring your steps and totaling your calories burned

this will make you more likely to stick with your weight loss journey.3. Make a schedule. You should block off two hours and 30 minutes for aerobic exercise each week and add in time for strength training.

  1. Pick physical activities you enjoy. You won't continue with aerobic activity you dislike, so pick something you do prefer, such as a hiking or dance classes.
  2. Find a motivator. Go deeper than "I want to lose weight." Perhaps you want to lower your chance of heart disease that runs in your family or you want to take your kids for walks and not get tired. Keeping your motivator in mind can provide a greater sense of satisfaction when you finish each workout.
Sours: https://www.livestrong.com/article/232331-how-much-weight-will-i-lose-in-a-week-if-i-burn-1-000-calories-a-day/

Week a 5000 calories

How to cut 5,000 calories from your diet every week and eat the SAME foods

AN expert has revealed how you can cut thousands of calories from your diet while still eating the same foods you love.

Graeme Tomlinson, also known as the Fitness Chef, showed how making just tiny tweaks over the week can lead to huge deficits of 5,000 calories.

You can reduce the calories from your morning toast by almost 800 calories with a simple trick


How many calories a person eats is very individual, depending on their size and goal.

But generally, women should eat around 2,000 calories a day (14,000 a week) and men 2,500 (17,500), the NHS says.

To lose weight, the NHS recommends cutting 600 calories a day (4,200 a week) to lose a safe 1lb to 2lb per week.

This can seem an impossible task for those trying to lose weight, especially with habits that have potentially built up over a life-time.

Fad diets and cutting out food groups can also be miserable and lead to more weight gain over the long term, experts say.

In a post called “how to lose fat without going on a foolish diet”, Graeme used the example of “Ashley next door” - who has failed on diets for years.

The best-selling author, with one million Instagram followers, said all it takes is learning how to keep enjoying the foods you love while remaining in a calorie deficit.

He said: “Failure occurs because dieting extremes often fail to communicate the fundamental, un-negotiable scientific necessity required for fat loss - adherence to a calorie deficit.⁣⁣

⁣⁣“Ashley’s long term adherence to fat loss is more likely to be achieved if enjoyment coexists with the calorie deficit.

“He/she now knew that drastic changes were previously miserable and that small changes would be more sustainable.⁣⁣

⁣⁣“It therefore made sense for Ashley to research lower calorie equivalents of foods he/she already enjoyed. 

“Now he/she made tiny changes, but the resulting caloric reduction would be hugely beneficial to losing fat. And continuation of dietary enjoyment would facilitate long term goal adherence.

“Ashley already had a diet. A few small changes was all that was required to enjoy food and lose fat.”

Here, Graeme gave examples for how you can make those changes and lose 1lb to 2lb per week:

BREAKFAST: Slash 793 kcals

Toast for breakfast? Watch those portions


Graeme showed how toast with your favourite spread each morning doesn’t have to be so calorific if you just watch how much spread you use.

Six slices each week, with Nutella (40g), peanut butter (40g), jam (30g), avocado (175g), cream cheese (50g) and butter (15g), would come to 1,710 calories.

But cut those portions down, for example 15g of Nutella and 50g of avocado (around a quarter of one avocado), then you lose almost 800 calories from breakfast alone. 

WEEKLY COFFEE: Slash 1,174 kcals 

Limit your favourite coffee to just two a week


If you pick up a large mocha on your way to work every day, this would come to around 2,118 calories. 

But you can save more than half the calories (-1,174) by getting just two large mochas a week, two large cappuccinos and two large americanos.

It saves a lot of milk and flavourings from syrups and sugar. But you can still enjoy your favourite coffee at least twice a week.

CARBS: Slash 644 kcals

You don't need to cut out pasta and rice, you just need to use a reasonable serving size


If you’re trying to lose weight, portion control is something you’ll have to get used to if you still want to eat your favourite foods.

Graeme showed how blind serving can cause calories to pile up using the examples of dry pasta (125g), rice (100g), noodles (100g).

This would amount to 1,521 calories once cooked.

But using the recommended serving sizes, (75g pasta, 60g rice, 50g noodles and 60g oats), will save you 644 calories over the week.

MEAT: Slash 1,058 kcals

Lean meat is the way forward


If you’re a meat eater, you potentially won’t even notice the following changes.

Instead of having 200g of 20 per cent fat beef mince (504 calories), have 200g of 5 per cent fat beef mince (248 calories).

The same goes for pork mince, which could save you 278 calories.

Swap 200g salmon (418 calories) for 200g of cod (142 calories), and chicken thighs with skin (460 calories) for skinless chicken breast (212 calories). 

Picking lean meat removes a whopping 1,058 calories from your week without barely changing the foods you eat.

FATS: Slash 695 kcals

Reduced fat options will save you hundreds of calories


Some tweaks to the diet only involve a little more attention to food labels as you do your weekly shop.

Graeme showed how two portions of full fat Greek yoghurt (400g), cheese (100g) and chocolate ice cream (250ml) adds up to around 1,367 calories per week.

But by looking for the reduced fat versions you could save yourself 695 calories a week, and without cutting the food out completely. 

Almost every supermarket will have 0% fat Greek yoghurt, 50 per cent reduced fat cheese and reduced calorie chocolate ice cream - yes, it exists! 

DRINKS: Slash 729 kcals

How ditching sugary drinks can save you more than 700 calories a week


One of the biggest changes you can make is to switch from full fat sugar options to sugar-free diet versions.

This could save you 729 calories a week if you like to drink Coca-Cola, Fanta, and other sweetened beverages like orange juice.

TAKEAWAY: Watch what you eat the next day

Don't avoid your favourite takeaway or fall off the wagon once you have it. Just pick yourself up the next day!


Graeme gets it - you don’t want to give up your favourite takeaway.

He doesn’t try advising you don’t have the 1,298 calorie pizza you desire.

But instead of getting hung up on it, he says “move on and adjust your calories tomorrow”. Enjoy it while it’s there, but get back on the wagon tomorrow, instead of feeling guilty and letting one meal derail your efforts. 

TOTAL: 5,093

How small tweaks can save 5,000 calories over a week


The calorie formula YOU need to know to lose weight


Sours: https://www.the-sun.com/health/3580150/how-cut-5000-calories-diet-every-week-same-foods/
I ate 5000 CALORIES for a week *CHEAT FOOD day*


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