3500 is the Important number for Weight loss



Maybe you’re trying to lose weight? Maybe you’re trying to gain weight by putting on some muscle? Whatever your goal may be, in order to effectively reach your desired weight, counting calories is an important strategy to implement in your daily routine.


The magic number is 3,500. In order to gain or lose 1 pound, it takes 3,500 calories to be consumed. According to the CDC, a healthy rate to lose or gain weight is 1 to 2 pounds per week. For instance, if our target goal is to lose 10lbs within a 10 week period, the goal should be to cut out 3,500 calories per week. On a daily basis, that’s decreasing the average calories consumed per day by 500 calories/day during that 10 weeks.  




500 calories per day x 7 days per week = 3,500 calories

3,500 calories x 10 weeks = 35,000 calories

3,500 calories = 10lbs


Dining out:


Counting calories while eating out is one of the most notable struggles people are faced with when trying to accurately keep track of calories. Here are some strategies that can help you simplify counting calories so you can continue to enjoy dining out.


-       Keep the ingredients simple

-       Sauces on the side

-       Pull up the menu beforehand so you have an idea of what you’ll order before you arrive

-       Keep in mind most restaurant portions are 2 to 3 times the recommended serving size – don’t hesitate for a to go bag


MOST IMPORTANT – there’s going to be days that you’re not going to hit your calorie goal. Don’t get frustrated or beat yourself up about it. Try and learn from it and get back to counting. 


Author: Gus Haugen

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