Healthy Weight Loss Plan To Lose 1 Pound Per Week

Losing 1 lb. a week is a healthy and safe weight loss rate, according to the Centers for Disease Control and Prevention, or CDC. You can increase your chances of keeping the pounds off once you lose them by adopting a weight loss plan that encourages eating a healthy, balanced diet.

Identification

A healthy weight loss plan includes a healthy diet and an exercise program. Your diet should include foods from the grain, lean protein, vegetable, fruit and milk groups, along with a limited amount of fat or oils. Sixty to 90 minutes of daily exercise also is necessary. When exercising, work out at an intensity that makes you sweat and increases your heart rate but still lets you carry on a regular conversation, according to the American College of Sports Medicine.

Features

Your caloric intake and output are important if you're trying to lose weight. To lose 1 lb. in a week, you must expend 3,500 calories more than you consume, according to FamilyDoctor.org. This equates to a 500-calorie deficit each day. For example, if you weigh 200 lbs., walk for an hour at 2 mph, which will burn 228 calories, according to MayoClinic.com. Supplement this exercise by cutting 272 calories from your diet to reach your daily 500-calorie deficit.

Time Frame

Start every day off with breakfast to minimize the temptation to overeat during the day. In addition to breakfast, you can opt to eat two more meals and one snack during the day. Another option includes eating breakfast, followed by a small meal every two to three hours.

Benefits

As you lose weight at the healthy rate of 1 lb. a week, you'll reduce your risk of obesity-related medical conditions. Your blood cholesterol, blood sugar and blood pressure are likely to improve with a moderate weight loss of 5 to 10 percent of your total body weight, according to the CDC. Losing weight safely also may improve your self-image, mobility and energy levels.

Warning

Fad diets may claim to be healthy and approved by health-related organizations. However, such diets aren't healthy weight loss options, according to the American Heart Association. A fad diet doesn't include all the food groups and may require the use of dietary supplements. Fad diets often don't include exercise. Talk with your doctor before starting a weight loss plan.