No matter what you may hear on TV or read online, it's not possible to lose 10 pounds in a week. However, that doesn't mean you can't lose weight quickly and effectively. By taking simple mathematics and exercise into account, you can set yourself up for great results quickly, which will be followed by consistent weight loss each week.
Weight Loss Basics
Weight loss is a function of your calorie intake; the less you eat, the fewer calories your body will store. A pound is made up of 3,500 calories; for every 3,500 calories you cut, you'll lose a pound. The key to losing weight is to create a calorie deficit, which will lead to weight loss over time.
Calorie Deficits
If you want to lose 1 pound in a week, you'll have to create a calorie deficit of 3,500 for the whole week. Cutting 500 calories out of your diet per day will enable you to create this deficit. Losing 2 pounds a week would necessitate cutting 1,000 calories per day, which is not only nearly impossible, it's also very unsafe. Fortunately, exercise can be useful in cutting calories.
Exercise
Physical activity can go a long way toward creating your desired calorie deficit. If you're trying to lose 2 pounds a week and you can't cut more than 700 calories a day out of your diet, you can make up the other 300 calories through workouts and other physical movements. Your weight is a big factor in how many calories you burn as you exercise, so you may have to work harder to burn the same amount of calories as someone who weighs more than you.
Initial Weekly Weight Loss
If you haven't dieted or worked out in a while, you may find yourself losing a tremendous amount of weight initially. The main cause for this drastic weight loss is water weight, which does not constitute loss of fat. Your metabolism will also be faster than it once was, particularly if you eat smaller snacks throughout the day and avoid huge meals. In your first week, you might be able to lose five or more pounds, provided you maintain a clean diet, exercise regularly and keep your metabolism high.
Weekly Weight Loss Over Time
As you continue on your weight loss program, you're likely to find your weight loss slowing down over time. This is because you've lost all your water weight and you're now burning fat, which is the goal of any weight loss program. At this point, losing anything more than 2 pounds means you may be burning lean muscle in addition to fat, which defeats the purpose of dieting. You should stick to a diet of at least 1,500 calories to maintain your energy level and avoid a slowdown of your metabolism, which would in turn make it impossible for you to lose weight.
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