A realistic and manageable rate of weight loss is 1 to 2 lbs. per week explains the Centers for Disease Control and Prevention. Losing weight faster can lead to feelings of deprivation and a loss of lean body mass. Burning 3,500 calories more than you consume results in the loss of 1 lb. The time it takes to lose weight depends on how much of a deficit you create daily.
Step 1
Set a goal for how much weight you need to lose for health. Consult your doctor to figure out a realistic and safe weight.
Step 2
Determine how many calories you burn daily. Use MyPyramid.gov to enter your age, weight, height, gender and activity level to come up with an estimation of this number.
Step 3
Figure out a safe rate of weight loss. Subtract 500 calories from this daily burn number to figure out how many calories you need to eat to lose 1 lb. of weight per week. Subtract 750 to 1,000 calories for a 1.5 to 2-lb. per week weight loss if this keeps your intake above the minimum recommendations of 1,200 calories per day as a woman or 1,500 calories per day as a man, as per Medline Plus.
Step 4
Divide your weight loss goal by the rate of weight loss. For a 10-lb. weight loss at a rate of 1-lb. per week, it will take 10 weeks. At a rate of 2 lbs. per week, it will take five weeks.
Step 5
Re-evaluate your calorie intake after losing 5 to 10 lbs. to continue to see results. With every 5 lbs. lost, you burn about 25 to 50 calories less daily notes registered dietitian Joanne Larsen. If it took 1,800 calories daily to burn off the first 10 lbs., you might need to reduce calorie intake to 1,700 to 1,750 calories to continue to lose more weight. Alternatively, add additional exercise to burn more calories.
Tips and Warnings
- The CDC notes a weight loss of just 5 percent to 10 percent can make marked improvements in health. If subtracting 500 calories per day puts you under 1,200 calories consumed, add in more physical activity to increase your daily burn rate to make sure you take in enough calories, but still create a minimum of a 500-calorie per day deficit.
Member Comments