You need to burn about 3,500 calories to lose 1 pound (around 0.5 kg). If you cut about 3,500 calories from your typical diet over a period of time then you’d lose about 1 pound over that same period. On the other hand, if you eat your typical diet over a period of time and burn 3,500 calories then you would lose 1 pound over that same period. The quickest way to lose weight is cut calories from your typical diet and burn calories from exercise.
The following challenge helps motivate you to burn 3,500 calories. If you eat your typical diet then you should lose 1 pound by the end of the challenge. If you cut calories then you will lose more than 1 pound. On the other hand if you eat 3,500 calories or more than your typical diet then you will gain weight.
If you don’t have a calorie tracker on your watch or phone then you can use this calorie calculator to see how many calories you burned for each activity you did.
Track Workouts for Weight Loss
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