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

Updated: 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'.

cut 3500 calories a dayiStock/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 Next, read about the foods that are never worth the calories.

stop and drop drop a pound a day chart

Reader's Digest
Originally Published in Reader's Digest