How to lose 14 pounds

Updated March 23, 2017

To lose weight you have to burn more calories than you eat. There are 3,500 calories in one pound of fat. To safely lose one pound a week, you need to use approximately 500 calories per day more than you take in. If you want to lose 6.35 Kilogram, it will take 14 weeks at that rate. The 500-calorie difference should come from a combination of a healthy eating habits and exercise.

Drink water instead of juices and carbonated beverages. These drinks add empty calories that can go toward your reduction of 500 calories per day.

Start a nutrition journal. Write down every piece of food that goes into your mouth per day. Include the calorie content of each item. This journal helps you determine your eating habits and what types of foods can be eliminated.

Add more vegetables and fruit to your diet. These foods are typically lower in calories and have vital nutrients for your body.

Schedule aerobic exercise into your day. Daily walks, walking stairs and step aerobics require no extra equipment.

Start a weightlifting routine to build muscle. Muscle increases your metabolism, allowing you to burn calories faster. Start off on low-weight dumbbells and work up to heavier weights.

Write down your exercise in your nutrition journal. Calculate the amount of calories burnt, and note this in your journal. This goes toward your 500 calories per day.


You can determine your daily caloric needs by using a free online calculator to figure basal metabolic rate, or BMR (see Resources section).


Consult your doctor before starting a weight-loss plan.

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About the Author

Leigh Thompson began writing in 2007 and specializes in creating content for websites. She has been published online in various capacities. Thompson has an associate degree in information technology from the University of Kansas and is working on a bachelor's degree in business and personal finance.