If you need to lose weight, it is only natural to want to lose it as quickly as possible. With weight loss, faster isn't always better. Controlled weight loss that happens through a nutritious diet and exercise program is the healthy way to lose weight, but it isn't the fastest way to lose it.
Time Frame
Unless you are under the supervision of a doctor for your weight loss, the fastest rate you should try to lose weight is 2 lbs. per week. Generally, a weight loss of 1 to 2 lbs. per week is accepted as the healthy rate. This means that if you need to lose 20 lbs. to reach a healthy weight, you need to plan on following a weight loss program for 10 to 20 weeks.
Benefits
Losing weight at a healthy rate means you are likely losing fat instead of muscle, and that you will be able to keep the weight off once you reach your target weight. If you are overweight or obese, losing as little as 5 to 10 percent of your total body weight can help you to decrease your risk of weight-related medical conditions, like heart disease and Type 2 diabetes. For example, if you weigh 250 lbs., you can reap the benefits of weight loss by losing as little as 12 to 25 lbs.
Diet
To stay healthy while you lose weight, your diet has include all of the nutrients your body needs to function. This means you need to eat fruits, vegetables, whole grains, lean protein and milk products daily. You should follow a reduced-calorie diet that includes approximately 1,600 to 2,200 calories for women and 2,200 to 2,800 calories for men, depending on your activity level. The more active you are, the more calories you need daily to support your bodily functions. In some cases, it may be necessary to reduce calories below this limit, but never below 1,200 calories per day for women or 1,500 calories per day for men.
Exercise
Another component of a healthy weight loss program is exercise. When you exercise, you burn fat, use calories and build lean muscle. All of these are essential to staying healthy. Moderate intensity exercise on five days each week for 60 to 90 minutes each session is the program the American College of Sports Medicine recommends for people who are trying to lose weight. If you are unable to do your full day's worth of exercise all at once, you can split up your exercises into sessions during the day that last at least 10 minutes, but you must ensure that you start to sweat and that your heart rate increases during each session.
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