Healthy weight loss requires a low-calorie diet and exercise. To speed up results, people often engage in unsafe behaviors, such as fasting or taking weight-loss supplements. The best approach, however, is to focus on achieving a healthy rate of weight loss and then take the necessary steps to keep the weight off permanently.
Safe Weight Loss
If you plan to lose only 5 to 10 lbs., a safe rate of weight loss is 0.5 to 1 lb. a week, according to the Massachusetts Institute of Technology. If you want to lose more than that, a safe rate of weight loss is 2 to 3 lbs. per week. Typically, you can lose 1 lb. of body mass per week by eating 500 fewer calories per day than you need to maintain your current weight. The equivalent of 1 lb. of fat amounts to 3,500 calories. Use an online calorie calculator to determine how many calories you presently require, and then subtract 500 calories from that result to arrive at your daily caloric goal for achieving weight loss.
Physical Activity
If you don't want to cut calories, another option is to increase physical activity. Burning an additional 500 calories a day will lead to 1 lb. of weight loss per week. Choose a physical activity that requires intense exercise but is also enjoyable. If your exercise regimen isn't interesting, chances are you will give it up out of boredom or frustration. Jogging, group exercise classes, swimming, bicycling and competitive team sports are all suitable options. The more intense the activity, the more calories you'll burn and the more weight you will lose.
Considerations
Weight-loss products that claim fantastic results are tempting, but you should carefully research each product's effectiveness to prevent wasting your time or money on it. Avoid any products that claim to burn fat in specific areas, such as on the buttocks, stomach or hips. It is not possible to burn off specific areas of fat, though all fat deposits should decrease with proper exercise and diet. If you plan to use a weight-loss product, talk to your doctor first. Ask about the product's effectiveness and any dangerous health issues that might arise.
Permanent Weight Loss
Some people rapidly lose weight only to have it come back once they return to their unhealthy lifestyle. The key to long-term weight loss is to maintain a healthy lifestyle that includes a balanced diet and routine exercise. Ask a nutritionist to help you design a low-calorie diet that includes all the nutrients your body needs. Typically, a healthy calorie-conscious diet consists of whole grains, fresh fruits and vegetables, lean meats, nuts, seeds and low-fat dairy products. Maintain your weight-loss results by exercising regularly.
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