One pound of body fat contains approximately 3,500 calories.
For you to lose one pound a week, you need to consume approximately 3,500 fewer calories for that week. You can do this by reducing your daily intake by 500 calories per day - 500 x 7 days = a deficit of 3,500 calories per week.
This may seem impossible to you, but remember that physical activity also contributes to weight loss. The deficit of 500 calories can come from a combination of increased physical activity and reduced intake on a daily basis.
