Healthy Average Weight Loss

According to the Weight-Control Information Network website, over two-thirds of adults in the United States are overweight or obese. Those seeking to lose weight are met with many choices in weight loss programs from fad diets that promise substantial daily weight loss to healthy and legitimate weight loss programs. Whether the weight loss goal is to drop a few pounds or a significant amount of weight, the key to achieving a healthy average weight loss is exercise and diet modifications.

Medical Recommendations

The medical community recommends losing no more than 2 lb. per week, says the Family Doctor website. Losing more than 2 lb. per week can result in the loss of water weight and muscle mass, which is counterproductive to healthy weight loss. Losing more than 2 lb. per week requires a severe reduction of calories that leaves the dieter feeling excessively fatigued and likely not to get proper exercise.

Modify your Metabolism

The metabolism is a key factor in healthy weight loss, according to Liz Applegate, director of sports nutrition at the University of California at Davis in an American College of Sports Medicine website press release. Since muscles burn more calories than fat, one way to boost the metabolism and increase the amount of calories burned is by increasing muscle mass. Another metabolic concern is consuming enough calories while dieting. Too few calories can slow the metabolism down considerably. For people over 40, low thyroid hormones may also affect the metabolic rate. A physician can determine thyroid levels.

Calorie Reduction Strategies

The Medline Plus website states that 1 lb. of fat contains 3,500 calories. In order to maintain a healthy average weight loss of 2 lb. per week, you should reduce caloric intake by 1,000 calories per day. This is achieved by avoiding high fat, high sugar foods and reducing portion sizes.

Exercise Strategies

Another factor in successful weight loss is moving more. According to the National Institutes of Health guidelines, a combination of aerobic and strength training activities will help burn calories and increase the metabolism. Regular physical activity is best for healthy weight loss and should consist of 20-minute sessions, three times per week.

Considerations

Before embarking on a weight loss plan, seek the help of a medical professional to determine the desired weight loss strategy. Always evaluate the nutritional qualities of any diet. Most weight loss from fad diets is temporary and the result of fluid loss. Extremely low calorie diets of 800 calories per day or less should only be considered under the direct supervision of a physician, says the Medline Plus website.