A hypothetical 200 pound athlete who runs 4 miles will burn 504 calories, and a 150 pound athlete would burn 378 calories. If a 3500 calorie deficit results in one pound of fat loss, it would take these athletes approximately 7 to 9 days of running 28 to 37 total miles to lose one pound of body fat. This is not a practical approach for the athlete already engaging in high-intensity training.
Instead, by removing or reducing consumption of some high-energy foods, the same caloric deficit can be achieved. Examples of high-energy foods that can be easily avoided include soda (150 calories per can), a McDonald’s cheeseburger (300 calories), a Milky Way candy bar (240 calories), or Newman’s Own Creamy Caesar Dressing (190 calories in a 2 oz. serving).