Women who want to lose weight need a minimum of 1,200 calories daily, while men need at least 1,500, according to MedlinePlus, an online service of the National Institutes of Health. Depending on how active you are, you may be able to lose up to 2 pounds per week eating more than the minimum recommended number of calories. The key is to set a calorie target and eating plan you can stick with, while making exercise a regular part of your weekly routine. Consult your doctor before beginning any new diet or exercise regimen.
Factors
Healthy weight loss calls for you to make lasting changes in your diet and activity habits. MedlinePlus explains that you need to exercise aerobically for 20 minutes or longer at least three days a week, make gradual changes in your eating habits and lose weight at a slow, steady rate to reach and maintain your goal weight.
Warning
Although the idea of rapid weight loss is exciting, the Weight-Control Information Network points out that you're more likely to gain lost weight back if your eating plan isn't sustainable. Quick weight loss from severe calorie restriction may also cause serious side effects such as gallstones or an abnormal heart rhythm.
Time Frame
Thirty days is enough time to improve your eating and lifestyle habits and to lose up to 8 lbs. A healthy rate of weight loss is 1/2 to 2 lbs. per week, according to the Weight-Control Information Network. Although it's possible to lose 8 lbs. in one month, 4 lbs. may be a more realistic goal, depending on how much weight you need to lose overall, your eating plan and how much time you devote to physical activity.
Considerations
Weight loss requires you to create a calorie deficit. MedlinePlus explains that to lose 1 lb. of weight in a week, you need to cut 3,500 calories through a combination of diet and exercise. Likewise, a loss of 1/2 lb. results from a weekly calorie deficit of 1,750, while a 2-lb. loss requires a deficit of 7,000 calories. Thirty minutes of moderate activity burns approximately 150 calories, depending on your weight, while an hour burns roughly 300, according to the Centers for Disease Control and Prevention.
Features
You need to adopt an eating plan that you can sustain. If your typical calorie intake is 2,800, for example, you can create a weekly deficit of 7,000 calories by decreasing your daily intake to 1,800 calories and exercising at moderate intensity for an hour a day. This is only practical if you're already a fairly active person, the Weight-Control Information Network cautions. A weekly loss of 1 lb. would be easier to manage and sustain, requiring in this example a daily calorie intake of 2,450 and 30 minutes of moderate-intensity exercise.
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