You should expect to lose about 2 lbs. a week during a weight-loss program, according to Dr. Donald Hensrud, Mayo Clinic preventative medicine specialist. To successfully lose weight and keep it off, physicians and fitness professionals recommend gradually dropping pounds; quick weight loss usually results in gaining the weight back. Although everyone loses weight at a different pace, some key factors that determine how many pounds per week you may lose is determined by your starting weight, diet and exercise regime.
Diet
Diet is the key ingredient to weight loss. What you eat directly affects the outcome of your results and they way your body looks. To effectively lose weight, you need to burn more calories than you consume. The heavier you are, the quicker your weight loss will start; eventually your weight loss will level off to the estimated 1 to 2 lbs. per week. One way to rev up your metabolism so that you are constantly burning calories, is to eat at least five to six healthy meals a day: breakfast, lunch, dinner and two or three snacks. Eating frequently helps your body digest food better. In addition, when you skip meals, your body automatically goes into survival mode, storing calories. Consume healthy snacks between meals such as yogurt, raw vegetables or fruit to prevent unhealthy snacking. Include a variety of fresh fruits and vegetables, lean meats, low fat or non-fat dairy, and whole grains that include rice, pasta, cereals and nuts.
Exercise
Exercise plays an intricate part in every weight-loss program by helping your body burn off calories consumed throughout the day. In addition, keeping active provides your body with the energy needed to get through the day, as well as prolong your life span and prevent illnesses and medical conditions. Strive to engage in a fitness activity at least three to five days a week. Incorporate strength training, cardiovascular training and some sort of stretching to help shed body fat, stay lean and live a healthier lifestyle.
Strength Training
Strength training is one of the best ways to build muscle, stay lean and quickly burn calories. According to Joe Franco, certified personal trainer and writer for Bodybuilding.com, for every pound of muscle you gain and maintain, you can burn an estimated 35 to 50 calories per day. Additionally, engaging in a strength-training program such as weightlifting promotes joint, muscle and bone health. Incorporate at least three days of strength training a week into your fitness regime. Although you may gain a few pounds of muscle mass before losing weight, your goal should be to reduce body fat and drop inches.
Cardiovascular Training
Cardio training conditions the heart, and also serves as a key factor in weight loss. Aerobic exercise can include walking, running, swimming, playing sports or using fitness equipment. Depending on your body type and personal fitness goals, incorporate at least three to five days of some sort of cardiovascular activity. For best results, mix up your routine to include low intensity exercises -- biking or walking -- with high intensity exercises such as running, sprinting or interval training.
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