Research has told us that a pound of fat is represented as 3,500 calories. Therefore, to lose a pound of fat per week, we need to create a deficit of 3,500 per week or 500 calories each day. That deficit is created through monitoring your caloric intake and exercise. Simply stated, this is the easiest, safest, most effective and efficient way of losing weight.
Keep in mind, we are also training your body to burn stored body fat, increase lean tissue and therefore increase your metabolism. It is imperative that you understand how your body composition plays a role in this process.
It is entirely possible for you to be improving without losing overall body weight. You may be losing stored body fat and gaining lean tissue, so the scale is not always the best tool. Remember, lean tissue is alive while fat is not. The more lean tissue you have, the more energy it takes to keep it alive (a higher metabolism). Lean tissue also takes up less space. This is why we do circumference measurements and body composition analysis. So if you don’t lose total body weight but your clothes fit better and you have more energy, this is the reason!
Remember, your goal is to lose in between a pound and two pounds each week. Research shows that more aggressive programs are not healthy and do not provide long term results. The point is that it is possible to lose more than two pounds each week. That might sound attractive to you if you have been trying to lose weight for a while. However, the way to accomplish this is to heavily restrict your diet and/or enroll in vigorous exercise programs. Sadly, I have been involved with organizations that operated under this premise.
As common sense would dictate, once the heavy caloric restrictions are lifted and/or the intensities of the workouts are reduced, the energy balance swings back only to cause weight gain, again.