Since one pound equals 3,500 calories, you will need to reduce your caloric intake by 500-1000 calories per day to lose 1 to 2 pounds per week. Once you reach a healthy weight, you will be less likely to regain your lost weight over the long term by following a healthy diet and being physically active most days of the week (60 to 90 minutes of moderate intensity). Losing weight is not easy, and it requires commitment.