Popular detox weight loss programs and fad diets advertise rapid weight loss successes of up to 8 or 10 pounds a week, but such extreme measures typically rely on nutrient deprivation for their results, and are generally held to be unsafe. In reality, the most potent way to lose weight, and keep it off, is to gradually burn off more calories than you consume.
Risks of Rapid Weight Loss
Because rapid weight loss methods typically rely on extreme deprivation of nutrients and calories, they may not actually be helping you lose fat. The body can't burn fat calories at such a rapid pace, so chances are you're also losing some water weight and lean tissue in the process of starving your body, according to the Mayo Clinic. Losing weight at a rate faster than 3 pounds per week, after the first two weeks, may boost your chances of developing gallstones. Eating fewer than 800 calories per day could lead to fatal heart rhythm abnormalities.
Maximum Recommended Weight Loss
Losing between half a pound, and 2 pounds per week, is generally the safest and most effective method of losing weight and keeping it off. By setting a goal weight loss of a half-pound to 2 pounds each week, you'll be able to eat moderate-sized portions of all food groups and maintain the proper energy levels to engage in regular exercise. Because 1 pound of fat contains 3,500 calories, subtract 250 to 1,000 calories per day, based on your doctor's recommendations.
Doctor-Supervised Weight Loss
Most people shouldn't ever dip below 800 calories per day. In fact, MedlinePlus recommends that women never eat under 1,200 calories each day, and that men never eat under 1,500 calories daily. However, doctors sometimes prescribe very low-calorie diets, of 800 calories or less, to patients who are obese and have medical problems associated with their weight. Doctors typically prescribe nutritionally-balanced meal replacement supplements and carefully monitor patients on such a diet. A very low-calorie diet may result in a weight loss of about 3 to 5 pounds each week in someone who is moderately to severely obese, which is enough to reduce weight-related health problems.
Tips
Most people will struggle to create a daily calorie deficit of 250 to 1,000 calories through diet or exercise alone. Combine 30 to 60 minutes of daily cardio exercise with a plant-based, low-calorie diet for an optimal outcome. If 30 to 60 minutes seems overwhelming, split it up into two or three smaller sessions each day. Also, to avoid depriving yourself of important nutrients, focus first on cutting out the least necessary sources of calories in your diet. Two common weight-gain culprits are boxed, junk-food-aisle snacks, and sugary drinks, like soda and juice.
References
- American Council on Exercise: Successful Weight Control
- The Cleveland Clinic: Very Low-Calorie Diets
- Weight-control Information Network: Weight-loss and Nutrition Myths
- Mayo Clinic: Fast Weight Loss: What's Wrong with It?
- MedlinePlus: Tips for Losing Weight
- Mayo Clinic: Weight Loss: Six Strategies for Success
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