If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you'll need to eat less and exercise more.
For instance, if you
take in 1,050 to 1,200 calories a day, and exercise for one hour per
day, you could lose 3-5 pounds in the first week, or more if you weigh
more than 250 pounds. It's very important not to cut calories any
further -- that's dangerous.
Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
"When you reduce sodium
and cut starches, you reduce fluids and fluid retention, which can
result in up to 5 pounds of fluid loss when you get started.
