One pound of fat is equal to 3,500 calories. So, to lose 1 pound of fat, you must create a 3,500-calorie deficit. The easiest way to do this is to decrease your caloric intake and increase your physical activity at the same time. If you want to lose a pound per week you simply eat 500 less calories than usual or increase your physical activity by 500 calories per day. (500 calories x 7 days = 3500 calories = 1 pound)
By incorporating one or two of the following tips into your everyday life, you can lose 1 pound every week -- and still eat most of your favorite foods.