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“How fast can I lose 10 pounds if I burn off 500 calories by running 4 to 5 miles per day and eat 1,200 calories?”
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This is a question I recently received. A lot of people have an interest in what it takes to lose 10 pounds as quickly and easily as possible.
I’ll give you a rough guideline but I can’t answer this question with 100% accuracy because I don’t know your individual metabolic rate (how many calories you burn during a normal day), the type of food you eat, how often you eat, how much sleep you get, etc.
So let’s look at some examples. If 1,700 calories a day keeps your weight the same and you reduce your caloric intake by 500 calories per day, you’ll lose roughly 1 pound per week.
There are 3,500 calories in a pound of fat.
7 days per week x 500 calories per day equals 3,500 calories per week.
So, if you added the running that burned 500 calories per day, this would be another pound lost per week.
Now, keep a couple of things in mind.
1,200 calories per day may be too low, which will cause your metabolism to slow down.
This is one reason people who go on a starvation diet end up gaining all the weight back.
In addition, if you are not doing any weight training, about half of that weight lost will be muscle, which will also slow down your metabolism, again causing weight rebound and putting you in a worse situation than before you lost the weight.
This is why I said roughly one pound per week up above.
A pound of muscle is only 600 calories and since you’ll be losing muscle and fat, you may lose more than a pound by burning 3,500 calories in a week.
Another problem is that your body shape won’t change. You’ll just be a smaller version of you, or what I call skinny fat.
You should add some weight training to your running plan, 2 to 3 times per week.
I would also reduce the amount of running you are doing, both in number of days you run, and how far you run each day.
You might want to run that distance only 2 or 3 days per week.
You might want to consider performing high intensity interval training instead of the longer distance running.
Keep track of your calories.
You only want to lose 1- 2 pounds per week max (you may lose more in the beginning). And keep in mind that how you look is more important than the scale.
If you lose 10 pounds of fat and add 10 pounds of muscle, you’ll weigh the same as you do now but you’ll look a thousand times better.
You’ll also be smaller as a pound of muscle does not take up as much space as a pound of fat.
I hope this helps.
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- Turbulence Training
- 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs
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