With the hype of reality weight loss shows, gimmicky fad diets, and celebrity profiles, it's easy to think losing 10 or 20 lbs. in a week is ideal or even realistic. Yet to safely lose weight and avoid gaining it back, losing 1 to 2 lbs. per week is actually the correct amount. In one month's time, you could lose 8 lbs. of body fat and increase your chances of keeping it off for good.
The Facts
Losing just 1 lb. of body fat is the equivalent of 3,500 calories. Broken into daily increments, you must burn 500 calories per day either by dieting, exercising, or doing a combination of both. You might be able to burn 300 calories by running for half an hour, for example, and then eliminate 200 calories from your next few meals by either skipping a few bites, not helping yourself to seconds, and stopping eating when you are full. To lose 2 lbs. a week, you must eliminate 1,000 calories per day.
How Much to Eat
For the next few days, without changing your eating habits, begin to count how many calories you consume on average. Let's say you eat 2,200 calories. Over the following few days, begin to slowly reduce your calories to 1,700, taking a 500 calorie reduction. Simple things like a handful of chips, extra butter on your bread, or a cup of juice can add up quickly. On days you exercise, either count the additional calorie burn as a bonus, or add a few 100 calories on to your 1,700. Keep in mind, however, that the American College of Sports Medicine recommends that women never fall below 1,200 calories per day, and men never below 1,800.
How Much to Burn
Calorie Burn Calculators, such as on HealthStatus.com, will estimate the amount of calories you burned during your workout based on your weight. Factor each workout into your calorie deficit, and aim for burning around 300 calories per workout. A 150-lb. person can burn 300 calories in half an hour of running, cycling or doing vinyasa yoga. Work out most days of the week and on your off days, be sure to take your calorie deficit from your diet.
Things to Consider
While up to 2 lbs. per week is the safest amount of weight to lose, it is possible to lose more. If you are obese and become active after being sedentary, simple changes will spur weight loss more quickly. The more weight you lose, and the more conditioned your body becomes, the harder you have to work to continue seeing results. Your body can only take so much of a deficit before it fights back. If you starve yourself, your metabolism will actually slow and your body will start to break down lean muscle to supply nutrients and make up for the lack of ingested energy.
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