One Pound of Fat: Visualized.

Some say that a pound of fat represents 3,500 calories—but I’d suggest that a picture of a pound of fat is worth a million words.

Behold, one pound of fat.

What’s the big deal? Why am I sharing this picture with you?

It’s because I’m sick and tired of people complaining that, even after eating smarter and exercising, they’ve only lost a pound or two. As you can see from the above picture, every pound of fat lost is a pound worth celebrating. There’s nothing “only” about it.

And those single pounds lost have a way of adding up. Though everyone wants a quick fix, losing a pound or two per week is actually a safe and healthy goal. Besides, you can’t lose weight with the same mind that gained it – and it takes time to shift your beliefs and perspectives in such a way that they can support the new you.

I also like to remind folks to not give the almighty scale more credit than it deserves. Since scales don’t differentiate between pounds of fat and pounds of muscle, it’s important to use other measures of success – like inches lost or gained, changes in the way your clothes fit or how you feel after walking up a few flights of stairs. Think beyond the scale.

But after viewing today’s picture, I have to ask: Do you still think losing a pound of fat is no big deal?

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. I have lost 9.8 kg (21.5 lbs) still have a bit left to go but feeling fitter than ever I beat my PB on running a KM this week 🙂

    • Wow! you all sound like you done amazingly.
      I started my diet 1 week ago, I lost 1 pound and wanted to search up how much fat that is and to be honest it’s a lot! I’ts not “just” 1 pound, it’s 1 pound lighter!
      Since April I added on 2-3 stone.. that’s in 5 month!
      I’m on a diet and I’m doing well! 🙂

  2. Hey Dave. I have been trying to loose weight for about a month and a half now. I have been going for late night walks and riding my bike across town ( usually 6 mile walks and 14+ miles on the bike) at least three times a week. I’ve noticed I feel better. But I haven’t lost any weight at all.

  3. Anyways. I was wondering if u have any advice on losing weight. Exercises or certain foods I should avoid/ eat. Any helpfull tips. (Srry for the double comment)

  4. I’m paying closer attention to what I put into my body, and how my body reacts to certain kinds of foods. I haven’t even started a workout regimen yet – nothing that I’ve stuck to, at any rate. Just making better choices I’ve lost nearly a pound.

    One pound is a very big deal! Thanks for the reminder!

  5. D –

    Lost 200 lbs (at age 44) through diet and cardio (walking walking walking!) – now I’m ready to do the muscle thing – any advice? So much conflicting info out there! Now that I’m 200 lbs (down from 400) I want to continue my transformation!

    Thanks the “lb” reminder!

    • christopher says:

      good luck at 44 -youve lost the weight-but putting on muscle -is hard at 44.i know-im 57.

    • hey i bought the P90X a while back and its a pretty good program if you are already thin to help with muscle and stamina. its hard and a commitment but with time and determination it works

  6. i’m a gainer, it’d be awesome if 3500 cals really is a pound of fat!

  7. I always find it funny when people respond to Davey’s posts with questions on how they can do ____. He has put together an untold number of articles and videos for your consumption…for free! All you need to do is put a little effort into some research and you’ll find exactly what you’re looking for. It would be next to impossible for him to answer directly to anyone on here without spending at least an hour talking to you to discover how you live your life, what you eat, what your goals are, what you’re doing now, and what limitations you might have. One thing many people also forget is that you cannot out-exercise a bad diet…and I mean diet in the purest sense: what you eat. Eating a pizza and expecting an hour on the elliptical to offset it is setting yourself up for disaster and disappointment. Even if you don’t have the money to invest in some diet tracking software, there are many free ones available online and for many phones (some are so great I’m surprised they’re free). Bottom line: research and then implement. If you find conflicting information, go with the information that seems to be in greater abundance. And if it seems too good to be true…it is. Cheers and to good health!

  8. I am trying to loose weight again and I just got a great idea: I am going to print this picture of fat and put one on the wall for every pound I loose.

  9. Very great post. I just stumbled upon your weblog and wanted to say
    that I’ve really enjoyed surfing around your weblog posts. After all I will be subscribing in your feed and I hope you write once more very soon!