On The Table

A collection of knowledge-based articles to inspire overall wellness.

What Does It Take to Lose One Pound?

Though the number one may seem trivial to some, losing a single pound is an invaluable accomplishment. From counting calories to confiding in social support, learn what it really takes to lose a pound here!

What Does It Take to Lose One Pound?

How Many Calories to Burn a Pound?

First off, losing a pound of body weight is vastly different than losing a pound of body fat, as body weight considers water weight and can fluctuate significantly based on hydration status. To truly lose a pound of fat, calories are largely considered with most guidelines suggesting "calories out must exceed calories in." Theoretically, it takes a 3,500 deficit to burn or lose a pound of fat; so to lose a pound in a week, one would need to reduce 500 calories per day. And while 500 calories may seem like a large quantity, there are simple tweaks to limit not only calories, but less-than-nutritious food and beverage sources. You can simply save…

…100 calories for dismissing heavy cream and sugar in the coffee.

…150 calories when drinking water over a 12-ounce soda.

…200 calories for swapping a fried chicken breast with a grilled version.

…300 calories by flavoring salad greens with a light vinaigrette over with over heavy, fat-laden dressings.

…at least 300 calories by saying "no" to the dessert menu.

…hundreds of calories by splitting dinner entrees at restaurants.

What It Really Takes to Lose One Pound

Although the mention of calories is necessary, nutrition experts try to take the focus off calories and more emphasis on a diet filled with whole foods. The incorporation of whole grains, lean proteins, fruits and veggies, and reduction of highly-refined processed snacks and desserts can naturally keep calories in check without the need of constant tracking and counting. But aside from diet recommendations, losing a pound and keeping it off is an ongoing journey also filled with regular exercise, adequate sleep, and stress management. Embracing a healthy lifestyle necessitates…

…dismissing the concept of "dieting."
People tend to associate dieting to food restriction and deprivation, leading to burnout and potential reversion of health goals. Ditch the concept of dieting and embrace the idea of living a life dedicated to a happier, healthier you.

…believing in yourself.
“If you can believe it, you can achieve it!” Although physical resources should be taken advantage of, one of the greatest tools for successful weight loss includes a complete mind shift. Although physically and emotionally demanding days will arise, reframing negative thoughts can lessen the risk of unraveling efforts and drive and excel positive energy forward.

…overcoming barriers.
It is imperative to identify personal barriers and how they may be overcome. For instance, if struggling with healthy eating practices related to a time crunch, practice meal preparation or trust in bistroMD, a weight loss meal delivery service offering nutritionally adequate meals.

…social support.
Social support means having perceived or actual assistance from others, whether it be from family members, close friends, neighbors, etc. Feeling supported by others has continuously shown to have physical and mental health benefits, including in terms of not just weight loss, but successful and lasting results. Along with delivering well-balanced meals conveniently straight to your doorstep, bistroMD further instills motivation and enthusiasm by offering ongoing support!