What is a common, evidence-based approach to achieve about 1 pound of weight loss per week?

• A. A daily energy deficit of about 500 kcal through diet and physical activity.
• B. Double daily caloric intake and avoid exercise.
• C. Rely solely on supplements to reduce appetite.
• D. Cut calories by 5,000 kcal per day.

Answer: (A)

Creating a daily energy deficit of about 500 kcal through a mix of diet and physical activity is a well-supported way to lose roughly 1 pound per week. The idea comes from energy balance: if you burn more calories than you consume, your body taps into stored fat. A 500 kcal daily deficit adds up to about 3,500 kcal over a week, which roughly equals one pound of fat loss. In real life, you can achieve this by trimming intake a bit, increasing activity a bit, or a combination of both, with an emphasis on sustainable, gradual changes. For example, cutting about 250–300 kcal from meals and adding a modest amount of daily activity, like a 30-minute walk, can work well. Extreme or unsafe options—like doubling daily calories, relying only on appetite suppressants, or cutting 5,000 kcal per day—aren’t supported by evidence and are not practical or safe.