Whether trying to drop a few pounds to fit into an old pair of jeans or just in time for your high school reunion, there are several methods to help you achieve your weight-loss goals. Medical professionals recommend that you lose no more than 2 lbs. per week to be healthy and keep the weight off. Check with your doctor before making changes in your exercise or diet plan, particularly if you have a health condition.
Consuming more calories that you burn will lead to weight gain, and burning more calories than you eat will lead to weight loss. It takes 3,500 calories to burn one pound. A 500 to 1000 calorie reduction in your diet each day thus translates to a weight loss of one to two pounds per week.
It is also essential to not eat too little. You should be eating at least 1,200 calories each day to sustain your level of energy. Your diet should be low in fat and rich in fruits, vegetables, lean proteins and whole grains.
Exercise is as important as your diet when it comes to losing weight and staying healthy. Perform cardio exercise at least 30 minutes each day. When losing weight, work out for 60 to 90 minutes. Exercises like running, kickboxing, jumping rope and bicycling can burn more than 500 calories per hour. An hour of cardio exercise that burns 500 calories or more, combined with a 500-calorie-per-day reduction in your diet could help you lose 2 lbs. in a week.
Rapid Weight Loss
Rapid weight loss is inadvisable because it is not sustainable and can harm your health. Fasting or starvation diets for weight loss often result in dieters gaining more than they originally lost. When your body is deprived of food, your metabolism slows down to conserve energy, so when you begin to consume food as you normally would, your body continues to store food as if in a deprived state. Fasting and using starvation diets to lose weight also can be signs of an eating disorder, which can cause severe health and mental conditions, and even be fatal. Consult with a doctor if you are concerned about your diet.
With exercise, weight loss may seem more gradual because you are building muscle. Muscle takes up less space than fat; but until you've burned off the fat, you may weigh slightly more than expected. When exercising, stay properly hydrated by drinking at least 64 oz. of water each day. Drinking plenty of water supports weight loss and helps build muscle.