One pound (0.373 kg) of fat is roughly 3,500 calories. To lose one pound of fat in a week you have to eat 3,500 calories less, this equates to 500 fewer calories each day, or have to “burn 3,500 calories. You can burn calories by exercising or just being more active. Talk to your family doctor before beginning any exercise program. Your doctor may tell you what kind of exercise program is right for you.

You can lose weight by eating fewer calories. But to lose weight and maintain weight loss, you need to eat fewer calories and burn calories. If you cut 250 calories from your diet each day and exercise enough to burn 250 calories, that adds up to 500 calories less a day. If you do this for seven days, you can lose a pound of fat in a week.

Many experts believe you should not try to lose more than two pounds (0.75 kg) per week. Losing more than two pounds in a week usually means you are losing water and lean muscle mass instead of losing fat. If you would have less power and probably will gain weight.