There are 3,500 calories in one pound of fat. Meaning, if you burn off 3,500 calories, you will lose weight. While cutting back on your calorie intake and increasing exercises, you will be able to lose the weight quickly.


Keep in mind this recommendation from doctors and experts that you should only lose no more than 2 pounds of weight per week for your body to properly adjust to the weight loss.

The following are tips to assist you in safely burning off 3,500 calories:

Run to Burn Calories

Running for about one hour at a steady pace will help you lose approximately 350 calories. Thus, if you run for one hour five days every week while keeping a consistent diet, you will safely lose one pound.

Understand that many people who just begin running will eat foods loaded with carbohydrates, such as pasta, in order to make up for the exertion. They believe since they work out so hard, they are entitled to a treat; so they justify eating pasta to keep their energy levels up.

However, what they may not realize is that while they believing the carbohydrates provides them with energy during their workout, they are not helping their bodies lose weight. When they burn 350 calories but intake 450 over a high-carbohydrate pasta meal, they are adding additional calories that sabotage their weight loss

Running increases your metabolism and tone muscles to burn calories efficiently. So instead of consuming a pasta meal after your daily run, choose something like a large salad and cut out the high carbohydrate-rich side dishes.

Be Aware of Calories at Restaurants

Be aware of what you eat at restaurants, not only are you disclosing your body for an array of high fat calorie foods, you are setting yourself to eat larger portions than you might normally eat. Also watch out for desserts because people who normally don’t eat them tend to spring for the extra round of calories eating in a social setting.There are 3,500 calories made up in one pound of fat. Meaning, if you want to know calories needed to lose weight, you will need to burn off 3,500 calories through diet or exercise to lose one pound of fat. While it is possible to cut back on your calorie intake and increase your exercise workout in order to lose pounds quickly, it is important to follow doctors’ recommendation by losing no more than two pounds of weight weekly for your body to properly adjust to the weight loss.


In the beginning of your new diet and exercise routine, it is important to prepare your meals and keep an eye on portions. A simple 500 calorie meal can turn into a 1500 calories of fat. To lose the weight, you must cut the calories and exercise.

When you choose simple and healthy meal options, you will be surprised about the difference in the amount of calories from fat you intake.

By cutting your excess calorie intake and increasing your physical activity, you will be able to reduce 3,500 calories without much trouble. Make sure you stay motivated and focused.

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