When you decide to drop pounds, you want the weight to go away as quickly as possible. However, losing weight too rapidly can result in getting rid of water weight instead of fat, and it can even pose risks to your health. Consult your doctor to determine what rate of loss is best, and have her help you come up with a game plan to meet your goals safely and healthily.
Healthy Goals
Losing weight quickly requires a very strict diet and exercise regimen. While this may result in a loss of pounds, it can be difficult to keep up. Furthermore, rapid weight loss is also more difficult to maintain, as losing weight for life requires you to make significant and permanent changes in your eating and exercise habits. Typically, you should aim to lose 1 to 2 lbs. per week. It is possible to lose weight more rapidly, particularly if you are obese or severely overweight, and a health care provider can help you decide if this is right for you.
Steps to Take
To lose 1 lb. of fat a week, you will have to cut 3,500 calories, which means eliminating 500 calories a day. This may seem like a large amount, but you can do it most effectively with a combination of dieting and exercising. Swap out unhealthy food items like doughnuts and chips for healthier choices like whole grain cereal and fruit. Try adding in a 20-minute walk each night after dinner or going for a bike ride on your lunch break. You may want to meet with a personal trainer or dietitian for more personal recommendations for physical activities and meal plans.
Additional Tips
Avoid going on severely restrictive diets that deprive your body of the nutrients it needs to stay healthy and function as it should. Men should not consume less than 1,500 calories each day, and women should not eat less than 1,200. Eat less than this only under the supervision of a physician. Remember that making small changes to your diet will make you feel less deprived, and it will also make you more apt to keep up with healthy eating once you have reached your weight-loss goals.
Warnings
Do not start working out for extreme amounts of time, which can result in injuries like strained muscles and sprains. Aim for 30 minutes of aerobic activity three times a week to start, or less if you are very out of shape. Begin slowly if you have not worked out for some time, and do not lift weights heavier than you can comfortably handle. If you become injured, seek medical attention, and do not resume exercising without permission from a doctor.
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