Weight loss

So they say you need to burn 3500 calories to lose a pound and need a deficit of 1000 calories a day to lose 2 pound a week. Do they mean if your needed calorie intake is 2019 you need to burn 3019 a day? or take in 2019 and just burn 1000 calories a day?

 

Who says that?

Anyone giving the weight lost tip of if you burn more calories than you consume then you'll lose weight is both right and wrong.

Yes that is fundamentally correct, however numerous other variables come into consideration.
Genetics and metabolism to name 2.

To answer your question.

If you intake 2000 calories, you must expend 2001 calories in order to fundamentally lose weight.
You expend calories by sleeping, breathing (autonomic processes) walking, but above all exercise.

 

To put it as simply as possible, to lose weight you need to eat less foods that are bad for you, and exercise more. So your calorie intake doesn't exceed the amount you burn.

 

Eat less and more healthy food in a regular times.
Do cardio.

 

^^ agree

 

Yeah but a deficit of 1 calorie per day isn't losing anything at all really. You're basically losing nothing or 1/3500th of a pound.

I hear a lot in fitness circles that 3500 calories = 1lb of fat and a deficit of 1000 calories per day = 7000 per week (which is essentially 2lbs of fat). In a perfect system, this would be the case but you could also be losing muscle mass at the same time and you need to calculate your basal metabolic rate (calories burned just from living essentially) as well as calories expended from whatever exercise regimen your using.

So from my understanding, everyday:

Calorie intake = Basal Metabolic rate + Calories burned - 1000

 

They are meaning, if you lower your diet with 3500kcal you lose a pound..

So 3500 kcal = one pound.

Let's say normaly you ate 2500 kcals a day and you did not gain or lose anything, if you eat 2000 kcals per day for a week long at the end of the week you've lost one pound..

But still, seriously don't lose pounds. Gain muscle and lose fat and water.

 

To lose weight you must have a calorie deficit, that's all.

 

Eat less fat food and ensure you exercise, but not over doing it.

 

There are fat calories and stuff like that, you also have to figure out if the food is good for you or not. It takes a while for your body to get used to eating healthy, just eating less bad food doesn't matter you have to almost cut it out completely, your body holds on to all those bad things because it thinks it needs it. It will take time for you body to adjust to being healthy and then you will notice a difference if you stick to a diet.