You have to burn 3500 calories in addition to your BMR in order to lose a pound of fat. It's easiest to do this with a combination of diet and exercise. If you cut 250 calories from your diet and burn 250 calories with exercise each day, you'll lose about a pound a week. Don't try to lose more than 2 pounds a week or you may go below your BMR which can actually hurt your weight loss goals.

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