There are many weight-loss programs on the market that promise you can lose several
pounds in a short period of time. However, according to MedlinePlus, the only safe and proven method is to burn more calories than you consume.
Deficit
One pound of body fat is equal to approximately 3,500 calories. Therefore, if you want to lose 1 lb. per week, you need to create a deficit of 500 calories a day. To lose 2 lbs. each week, go for a 1,000-calorie deficit per day.
Diet
To create a deficit of 1,000 calories per day, you can either eat fewer calories, burn more calories by exercising or -- ideally -- use a combination of the two methods. There are many ways to cut the calories you consume, including opting for fruit instead of candy and drinking water instead of soda. Low-fat or fat-free dairy products have far fewer calories than full-fat versions.
Exercise
The exact amount of calories you burn through exercise depends on your starting weight. A person weighing 170 lbs. burns 130 calories during a 20-minute walk at a pace of 4 mph. The same person burns 270 calories in a 30-minute session of high-impact aerobics, and 130 calories from jumping rope for 10 minutes.
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