This Is How to Cut 3,500 Calories In One Day (Yes, Really)

Liz VaccarielloUpdated: Mar. 03, 2021

You're probably eating more calories than you think. Cut 3,500 calories and you could lose a pound a day. Learn more about how to cut calories while eating favorite foods on the 'Stop & Drop Diet'.

iStock/Naomi Bassitt

On the Stop & Drop Diet, many of our testers lost a pound a day during the initial Kickstart eating plan. We know what you’re probably thinking: “Really? Can you really lose a whole pound in one day?” The answer is yes—and this is why. As a general rule, a deficit of 3,500 calories will lead to a pound of fat loss. Cut 3,500 calories out of your day, and you will lose weight quickly. Try these 50 ways to lose weight without a lick of exercise.

In order to drop that many calories and still have enough to eat, you’d have to already be eating almost 5,000 calories a day. I couldn’t believe most Americans eat that much, but consider the example in the chart below. This is how much weight you could lose by switching to Stop & Drop’s Kickstart meal plan from a typical day of eating. This equation shows you how many calories you should be eating every day and here’s how many calories are in a pound.

Follow the easy meal plan (on the right) for a day of delicious food and drinks, and see how many calories you cut from your daily routine. To learn more about the Stop & Drop Diet, visit stopanddropdiet.com. Next, read about the foods that are never worth the calories.

Originally Published: September 11, 2018

Originally Published in Reader's Digest

Liz Vaccariello

Liz Vaccariello is the Editor-in-Chief of Parents magazine, the 2.2 million rate-base title. In addition, she is currently the Group Editorial Director for Parents Latina and Meredith's lifestyle titles including Shape, Real Simple, InStyle, Martha Stewart Living, and Health. Vaccariello has led many of the media industry's most recognizable brands, developing content across print, digital and social channels. Prior to joining Meredith, Vaccariello held numerous executive editorial roles including serving as the Chief Content Officer for Reader's Digest. She has also served as Editor-in-Chief of Rachael Ray Every Day; Editor-in-Chief of Prevention; Executive Editor of Fitness; and Editor-in-Chief of Cleveland Magazine. Vaccariello regularly appears on national broadcast media including The Today Show, CBS This Morning, Good Morning America, and Dr. Oz. She is the author of nine best-selling books, including the #1 New York Times bestselling Flat Belly Diet! She has received numerous awards and honors over her distinguished career and is a frequent speaker at major summits presented by the MPA, Folio, MIN, and Digiday among others. Vaccariello, who is the parent of twin daughters, earned a BA in Communications with Distinction from the University of Michigan and lives in New Jersey with her family.