To lose a single pound of fat from your body you need to create a deficit of 3500 calories. To make this happen you need to cut calories either by following a low calorie diet plan or expending calories by exercising. You can even choose to do the combination of both as per your convenience. As per the say, “Diet and Exercise go hand in hand”, following an exercise routine along with your diet plan will actually support the weight loss process. Even top diet planners like Nutrisystem recommend the dieters to follow at least 30 minutes of exercise daily along with consuming the diet foods delivered. Visit http://www.alabama-reading.org/nutrisystem-uniquely-yours-plus-plan/ to know more about Nutrisystem and how it helps the dieters to lose weight in a healthy and safe manner.
To lose 3 pounds a week, you have to create a deficit of 10,500 calories per week which is higher than the recommended weight loss rate. You will have to work out your daily calorie consumption by calculating your BMR (Basal Metabolic Rate) and it varies based on your age, gender, height, weight and the level of fitness. When the resultant BMR is multiplied with the activity level of the individuals, they can know how many calories they have to consume per day. For example, the individuals who do not exercise daily will have to multiply their BMR by 1.2 to know how many calories they have to consume in a day. This is called Harris Benedict Formula.
On the other hand, it is not recommended that women eat lesser than 1200 calories a day and men lesser than 1400 calories as it will bring in nutrition deficiency. Keeping this in mind, if you are able to create a deficit of 1500 calories per day you will be able to lose 3 pounds a week consistently.