Most of us want to lose weight and no one wants to spend a lot of time dieting. About one in three Americans were overweight in 2008, according to the "Journal of the American Medical Association." Obesity is a growing trend. The National Health and Nutrition Examination Survey published by the Centers for Disease Control and Prevention in 2002 shows that the average weight in the United States has grown dramatically in the last 40 years.
Effects
One pound of fat represents about 3,500 calories. This means if you eat 3,500 calories you don't need, you will gain a pound. Conversely, you need to eat 3,500 calories fewer to lose 1 lb. You can lose 1 lb. a week by consuming 500 fewer calories each day.
Weight Maintenance
The average man needs to take in 2,000 to 3,000 calories each day to maintain his body weight, depending on his activity level, according to the U.S. Department of Agriculture. A woman needs 1,600 to 2,400 calories each day to keep her weight the same. Using this information, an inactive woman would have to cut her daily intake by about a third to lose 1 lb. in a week without increasing her exercise level.
Nutrition
Be sure to maintain proper nutrition while reducing calories to lose weight quickly. Eat smaller portions of healthy food. A nutritious and low calorie dinner might include a 3-oz. serving of pork tenderloin with cranberry salsa. Add a medium baked potato with 2 tsp. of margarine and 1/2 cup of green beans cooked in olive oil for a meal providing about 441 calories, according to the American Heart Association.
Gallstones
Maintaining a reduced-calorie, rapid weight loss for a sustained period of time may be unhealthy. Losing more than 3 lbs. per week for more than a couple of week may lead to gallstones, according to the Weight-information Control Network website, hosted by the National Institutes of Health. Work with your doctor, dietitian or nutritionist to develop a strategy to lose weight quickly without increasing risk to your health.
Benefits
Reducing your caloric intake and achieving rapid weight loss will have many benefits. Obesity is associated with many medical conditions such as diabetes and heart disease. Losing weight quickly will help control blood sugar and cholesterol levels. There are less serious benefits to rapid weight loss. Your clothes will fit better and you will look great in them. You may have more energy for work, home and playing sports. Your self-image may also improve. It is vital, however, that such a weight loss plan is not taken to extremes. Losing weight too quickly and maintaining a quick rate of weight loss too long could pose health risks. Consult a doctor or dietitian for guidance.
References
- "Journal of the American Medical Association": Prevalence and Trends in Obesity among US Adults, 1999-2008
- Centers for Disease Control and Prevention: Mean Body Weight, Height, and Body Mass Index United States1960--2002
- United States Department of Agriculture: PART D. Section 1: Energy Balance and Weight Management
- American Heart Association: No Fad Diet Sample Menu
- Weight-Control Information Network: Myth: Fad diets work for permanent weight loss.
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