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By improving the quality of your food or reducing the quantity, you can shed a pound of fat by cutting as little as 10 calories per day or as much as 55.
Instead of relying on the debunked idea of losing a pound of fat with 3,500 calories, is there a different approach? How many calories do you need to eat less or burn more to achieve a pound of fat loss? The Innovative Rule for Calories per Pound of Weight Loss explores this topic.
Validated mathematical models consider the dynamic changes when you decrease calorie intake, such as the metabolic slowdown. These models have been transformed into free online calculators for personalized estimates. For example, the National Institutes of Health provides the Body Weight Planner (http://bit.ly/NIHcalculator), while the Pennington Biomedical Research Center offers the Weight Loss Predictor Calculator affiliated with Louisiana State University (http://bit.ly/LSUcalculator).
The NIH Body Weight Planner is noted as more accurate compared to the LSU model, which seems to overestimate the decrease in physical activity. Each has its own strengths and weaknesses. The NIH Body Weight Planner informs you about the necessary calorie restriction and/or additional exercise needed to reach a specific weight loss goal by a particular date. By clicking the “Switch to Expert Mode” button, you can access a graph and exportable chart depicting your day-to-day weight-loss path. View it below and at 1:15 in my video.
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