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How Much Weight Is Healthy to Lose in One Week?

author image Brooke Peyman
Brooke Peyman has been writing since 2004. Her articles have appeared in "The State Press." Peyman holds a Bachelor of Science in nutrition communication from Arizona State University and has also earned her Yoga Alliance Certification.
How Much Weight Is Healthy to Lose in One Week?
A woman is jogging on a mountain path. Photo Credit Karl Weatherly/Photodisc/Getty Images

A healthy weight loss is a steady weight loss. Losing weight slowly keeps weight off for a longer time. According to the Center for Disease Control and Prevention, 34 percent of Americans are obese and 18 percent of teens between 12 and 19 years old are obese. Choosing to lose weight improves your health as well as your overall quality of life.

Healthy Weight Loss

The Centers for Disease Control and Prevention suggests that a healthy weight loss is between 1 and 2 pounds per week. To lose that amount every week, you must burn 500 to 1,000 calories more per day than you consume. These calories can come from cutting back on your caloric intake, exercising or a combination of the two. To lose a pound, 3,500 calories need to be shed. Weekly weigh-ins keep you on track towards reaching a realistic weight-loss goal.

Lose It Slowly

Slow weight loss is better than fast weight loss. Fast weight loss usually takes extraordinary efforts that cannot be sustained over long periods. In addition, the quick weight loss promoted by fad diets is mostly water. Once you've dropped the water weight, the low calorie intake doesn't support your bodily functions and forces your body into an energy conserving mode, which slows your metabolism. Successful weight loss comes from making lifestyle changes that help you keep weight off.

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Health Benefits of Weight Loss

Losing weight decreases your risk for certain health problems. Overweight individuals are at increased risk for diabetes, heart disease, stroke, sleep apnea and certain cancers. Depression and low self-esteem are also seen in overweight individuals. Losing weight will not only help you reclaim your body, but it will also boost the way you feel.

Keep It Up

To promote a healthy weekly weight loss, exercise almost every day. Doing aerobic training five days a week for 30 to 60 minutes burns extra calories to bring you closer to your weight-loss goals. In addition, weight training strengthens and tones your body and builds muscle, which helps you burn more calories.

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