3500 kcal = 1 lb ???
I was taught this formula at many workshops and in numerous publications. You probably have seen it, too.
For nearly 60 years, we were taught, through more than 35,000 textbooks, that to lose a pound of fat you needed to create a deficit of 3500 calories, through a combination of diet and exercise.
The diet and exercise part is still true, and it's still mostly diet that affects weight loss or gain. But that "magic" number of 3500 calories? No, it's not that straightforward. The number of calories in a pound of adipose tissue can range from 4000-9000 calories, depending on the contents (fat, cholesterol, triglicerides, water, and some other stuff) in a person's adipose tissue.
How did the number come about? An oversimplification of the science. If you want to read the geeky details, ask in the comments section and I'll provide references.
If you've been following the 3500-calorie rule and it hasn't worked for you, it's not your fault! You may need to take in fewer (and/or burn more) calories than 3500 to lose a pound.
So, how do you reach a healthy weight?
Use these tools:
Hint: The supertracker works better on desktop or laptop computers than on mobile devices, including tablets.
"People are not fat because they exercise too little. They are fat because they eat too much."
World Health Organization, 2012.
Personal Trainer, Fitness Instructor since 1998.