What Does It Take to Lose 1 Pound of Fat? Did you know that you have to create a 3500 calorie a week deficit in order to lose one pound of fat? One pound of fat is a big, gross ball of yuck in your body. Are you looking to get rid of the fat in your body? The truth is you will never fully be able to get rid of all of the fat in your body. A small amount of fat is healthy and you should not try to eliminate every ounce of fat from your body. Your ideal body fat percentage is based upon your age and gender. Check here to determine what percentage of body fat that you should aim to maintain.
How Much is 1 Pound of Fat? Infographic
This infographic shows you what a pound of fat looks like and what you have to do in order to burn off that one pound of fat in your body. As you can see below, it takes over 4 hours of running to lose one pound of fat. Also, you can easily see that it doesn’t take much to consume 3,500 calories either. Use the tips below to help you get on the right track and start losing the fat today.
Find the Right Exercises
If you are trying to lose weight, you should find a variety of exercises that you enjoy. This will help prevent burnout and help prevent you from secretly sabotaging your weight loss efforts. You should aim to get in a minimum of 30 minutes of vigorous exercise 5 times a week. Don’t forget to add strength training too!
I realize that working out is often difficult especially if you have a super busy life. You can try these ideas on how to get your workout in if you are strapped for time.
Eating the Wrong Portion Sizes
Portion control is a constant struggle for many people. Did you know that your typical meal at a restaurant contains anywhere from 800 to 2,000 calories depending on what you order? Your typical restaurant meal is more than what the USDA recommends and most entrees don’t have foods for all of the food groups. Check out this useful portion control chart to learn about the proper portion sizes to help you reduce your portions.
Eating the Wrong Type of Foods
Did you know that 90% of Americans don’t consume enough fruits and vegetables on a regular basis? That equates to 1 out of every 10 people are consuming the recommended 2.5 cups of fresh fruits and vegetables on a regular basis. It is important to make sure that you are consuming a wide variety of fruits and vegetables on a regular basis. Try replacing processed and junk food with fresh fruit and vegetables. You would be surprised that you can actually consume more food if you are eating the right types of food.
Make Simple Switches to Make Changing Your Diet Easier
Many people often focus on counting calories or points when they should focus on simplifying their food choices. You should pick a diet that is colorful (pick plenty of fruits and vegetables) and whole foods. Try to picture where the food source came from and try to determine if it was grown. If it is grown, it is better for you. Learn to skip the processed foods including fruits and vegetables (ie canned foods) and choose better options. For example, instead of eating pasta you could opt for zoodles (zucchini noodles) or find whole wheat pasta.
If you find that your product is going bad before you get a chance to consume it, you can purchase fruit and vegetables from your freezer section. These are much healthier than purchasing canned goods.
I hope that this post helps you learn what a pound of fat looks like. Now that you are aware of what it looks like now know what it takes to lose 1 pound of fat.