Mathematics of weight loss

• To lose one pound by exercising, you need to burn approximately 3,500 calories. (2.2 pound is one kg).
• This can be done by exercising and cutting calories.
• Walking or jogging uses roughly 100 calories per mile.
• One would lose a pound for every 35 miles of walk (provided food intake and other activities are constant.)
• Walking briskly (4 miles per hour) for 30 minutes on five days a week will be equal to walking 10 miles a week. So it would take 3 ½ weeks to lose one pound provided the number of calories stays the same.
• Cutting back by 250 calories a day (½ cup of ice cream or two sugar-sweetened sodas) will lead to a loss of a pound in two weeks.
• By eating 250 fewer calories and walking for 30 minutes a day, it would take a week to lose one pound. (Harvard Newsletter)