How Much Weight Do You Have to Lose to Drop a Pant Size?

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The amount of weight loss required to drop a pant size is unique to each person and depends primarily on your current height and weight. Weight loss through a healthy, nutrient-rich diet and sensible exercise plan can help you successfully lose the weight required to drop a size and stay there.


You must burn 3,500 more calories than you consume to lose 1 lb. of fat, and the best way to do this is by reducing the number of calories you consume in your daily diet and combining this with routine physical activity. If you have a larger build or are taller than average, in order to drop a pant size, you'll likely have to lose more weight than shorter individuals because of the differences in the distribution of weight. To lose 2 pounds in a week -- a safe rate of weight loss, according to the Centers for Disease Control and Prevention -- create a daily deficit of 1,000 calories through a combination of diet and exercise. To lose 1 pound, aim for a deficit of 500 calories per day.


Adopt a diet built upon whole grains, fresh fruits and vegetables, lean meats and proteins and healthy fats such as olive oil. This will ensure that you are getting all necessary nutrients while losing weight. No matter how healthy your diet, though, you will still need to watch your caloric intake -- remember that weight loss and dropping a pant size is dependent upon taking in fewer calories than your body burns. Limiting your intake of foods that are high in fat and cholesterol, and beverages that contain a lot of sugar, will help keep calories in check.


Cadrio exercise raises your heart rate to a level which allows your body to burn calories most efficiently. Cardio exercise also works several major muscle groups all at once to help sculpt muscles throughout the body. Exercises like running, jogging, jump-roping and kickboxing can help you burn anywhere from 500 to 900 calories per hour, depending on your intensity and current level of physical fitness.

Weight Training

Weight training is often overlooked when it comes to exercising for weight loss. Weight training not only helps build muscle, but helps you build strength to perform cardio exercise more effectively as well. As you build muscle mass, you burn calories more efficiently -- even when at rest -- which helps support consistent weight loss. Muscle also takes up less space than fat, therefore you are more likely to drop a pant size at a faster rate as you build muscle mass while burning fat.