Though it may sound counterintuitive, the amount of weight you need to lose doesn't usually influence the rate in which you should lose it. Most medical professionals recommend a weight loss of no more than 1 to 2 lbs. a week, especially when doing it on your own. Even if you're hoping to lose 50 lbs., a gradual weight loss is often best. This can reduce the chances of regaining the weight once you lose it.
Rate of Weight Loss
Step 1
Calculate your body mass index by dividing your weight in pounds by your height in inches and then divide this number by your height in inches again. Multiply your findings by 703. If you learn that your body mass index is greater than 30, you may benefit from a more rapid form of weight loss, such as 3 to 5 lbs. a week. This is often accomplished by a very low-calorie diet. But this type of diet should be followed under the supervision of a medical professional.
Step 2
Schedule a checkup with your family physician. Certain medical conditions, such as high blood pressure, high blood cholesterol, heart disease or type II diabetes, in combination with excess weight may also necessitate more rapid forms of weight loss, like a very low-calorie diet.
Step 3
Talk to a doctor or dietitian before making any changes to your diet or level of physical activity. Medical professionals can help calculate the amount of weight you need to lose as well as establish safe and effective methods to encourage this weight loss.
Losing the Weight
Step 1
Estimate your body's current caloric need. Your body requires a certain amount of calories based on your gender, age, height and weight. Women can arrive at this number by taking their (height in inches x 4.7) + (weight in pounds x 4.35) -- (age x 4.7) + 655 and then multiply this number by 1.2. Men use (height in inches x 12.7) + (weight in pounds x 6.23) -- (age x 6.8) + 66 and then multiply it by 1.2. This is your caloric need without exercise.
Step 2
Cut calories from your diet to generate a caloric deficit. It takes a deficit of 3,500 calories to lose 1 lb. of fat, according to the National Institutes of Health. If you determine your current caloric need is 2,000 calories, eating only 1,500 calories a day should cause you to lose 1 lb. of weight a week.
Step 3
Increase your level of physical activity to increase this caloric deficit. Like cutting calories, physical activity can help generate a caloric deficit. If you're already creating a deficit of 500 calories a day through dietary changes, burning another 500 calories a day doubles your results.
Tips and Warnings
- According to the National Institutes of Health, men shouldn't reduce their caloric intake below 1,500 calories a day. Women can limit their caloric intake more than this amount, but shouldn't fall below 1,200 calories a day.
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