Technically, it is possible to lose weight at a rate of up to 20 lbs. per week, but this is extremely unsafe and can lead to health issues. The rate of one to two lbs. per week is the recommended maximum rate, which means it would take five months to lose 40 lbs. safely and effectively. Research has shown that people who lose weight slowly by exercising and eating less are the ones who tend to keep the weight off, according to ClevelandClinic.org.
Calories
Losing weight requires that you expend more calories than you consume. It takes an expenditure of 3,500 more calories than you consume to lose one lb. of fat. Simply dropping 500 calories a day from your diet will allow you to lose one lb. a week, according to MayoClinic.com. Keep track of your calories consumed and expended in a journal for best results, as it will help you to be more aware of what you are eating and burning off, as well as helping you focus. Many online sites have calorie counters to assist you with this. The lowest caloric intake recommended per day for women is 1,200 calories and 1,500 for men, according to MedlinePlus.com, so be sure and consume at least that many.
Exercise
Exercise at least 30 minutes a day, or 2 1/2 hours total a week. Cardiovascular exercises, such as running and jogging, burn off the most calories. If you are just starting to exercise, walk for 15 minutes a day and build up to more vigorous exercise. Strength training will build muscle and help burn calories, but you may gain weight at first as muscle weighs more by volume than fat. If you add strength training, you can do less cardiovascular exercise for a shorter period of time. Build up to doing cardio exercises for 45 to 60 minutes a day for five days a week for optimal weight loss.
Diet
Eating fewer calories is the key to losing weight, but maintaining a healthy diet will give you the proper nutrients and help you build healthy eating habits. Avoid foods high in sugar and fat. Eat a balanced diet with lean proteins, low fat dairy and plenty of fruits and vegetables. Moderation is best, as going too far with your diet often leads to gaining the weight back once you return to a more typical diet. ClevelandClinic.org states that people who have achieved successful weight loss report making significant changes in their diet and exercise habits to lose weight and maintain their losses.
Considerations
Consulting with a professional dietitian or fitness coach can offer guidance and keep you on track with your goals. Many times, they can offer exercise and diet recommendations specifically for you. The important thing is to persevere and keep in mind that you are making changes to lose weight and keep it off permanently. This will lead to a healthier lifestyle and better overall health. Consult with a doctor if you are excessively overweight, as they may be able to prescribe a more rigorous low-calorie diet and exercise regimen.
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