How Many Calories to Eat/Burn to Lose 5, 10, 20, 50 Pounds

In order to lose pounds it's important to understand how many calories you'll need to burn. To burn extra calories you can either eat less, exercise more, or do a combination of the two. Depending on your weight loss goal and your eating and exercise habits, the length of time it will take you reach your goal weight will vary. Below are some tips on how to lose 5, 10, 20 or 50 pounds.

1. Choose a Goal Weight

There are many ways to choose your goal weight, such as calculating your BMI, using the Hamwi method, or choosing your lowest adult weight. A good rule of thumb when choosing your goal weight is to pick a weight that will yield a BMI that is in the normal weight range category. Your initial weight loss goal should not exceed 10 percent of your initial weight; maintain your new weight for at least 6 months before attempting another weight loss.

2. How to Lose Weight Safely

A safe rate of weight loss is ½ -1 pound per week. You'll need to burn an extra 250 calories per day to lose ½ pound per week and 500 calories per day to lose 1 pound per week. A 140-pound person can burn approximately 330 calories by walking for 60 minutes at a pace of 4 miles per hour. Heavier people will burn more calories (performing the same activities) due to the increased effort it takes to move a heavier body. When trying to lose weight eat plenty of fruits, vegetables, whole grains, fiber and healthy (unsaturated) fats; also reduce your overall calorie and sugar intake.

3. How to Lose 5 Pounds

To lose 5 pounds you will have to burn 17,500 calories. At a weight loss rate of ½ - 1 pound per week it should take you approximately 5 - 10 weeks to lose 5 pounds. Since losing those last 5 pounds always seems to be difficult, try changing up your workout routine (cross train) and reduce your sugar intake.

4. How to Lose 10 Pounds

To lose 10 pounds you'll need to burn an extra 35,000 calories. A 10-pound weight loss should take you about 10 -20 weeks. Continue to incorporate regular physical activity and healthy eating into your weight loss program.

5. How to Lose 20 Pounds

You'll need to burn an extra 70,000 calories to lose 20 pounds; depending on your starting weight it may take you 20 weeks or more to lose the weight. Set short-term goals and keep food and weight diaries to help you track your progress.

6. How to Lose 50 Pounds

A 50-pound weight loss requires you to burn an extra 175,000 calories and will likely take you 50 weeks or longer. This may seem challenging; start with short-term goals (weekly or monthly goals), track your progress, and reward your successes along the way. Remember after you lose up to 10 percent of your initial body weight, maintain the new weight for at least 6 months before attempting another weight loss.

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