Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, increasing the amount of calories burned during your workout—or, most likely, doing some combination of both.
I’ve been losing close to 3 pounds per week. Playing hockey 3 times per week and gym 3 times per week burning at least 700 calories each time.
No sugar, junk food or beer. Breakfast is smoothie and oatmeal, lunch is salads with some protein or low cal sandwich. Dinner is veggie as much as possible, sometimes fish or chicken. Should reach target weight in one month, when I can increase net daily calories.
Will run and bike when hockey is over.
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