Stars report losing weight quickly and effortlessly with the help of dedicated personal trainers and private chefs. Weight loss shows like the "Biggest Loser" make it seem like you can drop dozens of pounds per week, with 24-hour dedication to their goal. Real people can and do lose weight, but it takes time and effort.
Weight Loss Basics
In order to lose weight you, or anyone who loses weight successfully, must create a calorie deficit, or burns more calories than you consume. This deficit comes about by decreasing calories, increasing activity or by combining these two efforts. A pound is equal to 3,500 calories, so making your calorie deficit equal to 500 to 1,000 calories per day will result in a weight loss of between 1 and 2 lbs. per week---the safest and most manageable rate for most people, reports the Centers for Disease Control and Prevention.
Considerations
Set a realistic goal for yourself---start modestly with just five or 10 percent of your total weight as even small amounts can help improve your health reports the National Institutes of Health. You can technically lose weight by just dieting or just exercising alone, but using the two strategies in combination increases the rate of weight loss and your chance of success. Eighty-nine percent of the members of the National Weight Control Registry, a group of over 5,000 "regular" people who have successfully lost and maintained a weight loss averaging 66 lbs., lost weight by combining exercise and diet, while only 10 percent succeeded using diet alone and 1 percent with diet alone, notes the American Council on Exercise.
As you successfully lose weight, remember to revisit your daily calorie intake needs. Smaller bodies require fewer calories daily. To continue along to your goal, you will have to readjust your calorie intake every 10 lbs. or so says Joanne Larson on Ask the Dietitian.
Diet Strategies
Begin by eating smaller portion sizes and making healthy swaps like choosing low-fat dairy over full-fat, baked or grilled proteins over fried versions and water over soda. If these changes are new to you, you will probably lose weight quickly. As you progress in your plan, you will have to make additional changes such as including more fruits and vegetables to add volume without a lot of calories. Eat breakfast daily; 78 percent of members of the National Weight Control Registry used this strategy to help yield weight loss success. Avoiding saturated fat, trans fat, added sugar and refined grains also helps you control calories and leaves room in your budget for more nourishing and satisfying foods.
Exercise Recommendations
The American College of Sports Medicine recommends people seeking to lose weight fit in an hour or more of moderate intensity exercise daily. While this may seem like an overwhelming amount, it still leaves 23 other hours for your job, family and social obligations. Start modestly, with just 20 minutes per day and gradually add 10 percent more per week until you are able to sustain and fit in your goal amount. You can successfully split your sessions up over the course of a day as well---do 20 minutes in the morning, 20 at lunch and 20 in the evening for example.
The types of exercise recommended will increase your heart rate and cause you to break a sweat--a brisk walk, jogging, cycling, dancing or swimming, for example. Up your daily activity in addition to formal exercise to help you burn more calories throughout your day. Remember, any increase in calorie burn helps you get closer to your goal. Opt for active pursuits over watching television, play catch with your kids, walk your dog, take the stairs instead of the escalator, pace while on the phone, clean your own house and mow the lawn.
Caution
Your body needs a minimum of 1,200 calories per day as a woman or 1,500 as a man reports the National Institutes of Health site Medline Plus. This ensures you are receiving proper nutrition and prevents extreme hunger that can lead to binging and diet attrition. Eating a minimum number of calories also provides you with the energy necessary to perform daily activities and exercise. If you go too low, your metabolism can slow down and conserve calories, halting weight loss, warns MayoClinic.com.
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