Losing weight is good for your long-term and short-term health, but there's no question that one of the benefits of weight loss that's most attractive to dieters is improving their appearance. For many, that means being able to wear a smaller size. If dropping a pant size is one of your weight loss goals, there are a few things you should be aware of if you want to succeed.
If You're Counting Pounds
To drop a pant size, you'll need to lose around 10 lbs. If you're in smaller sizes, that number may be less; if you wear a large size, you may need to drop as much as 15 lbs. to wear a size smaller. To lose 1 lb., you'll need to burn 3,500 calories over and above the number of calories you take in with a combination of diet and exercise. To lose 10 lbs., you'd need to burn 35,000 extra calories.
If You're Counting Inches
Trimming 2 to 4 inches off your body will take you down a pant size, and as with pounds, the larger you are to start, the more you'll have to tone to lose a size. Strength training is often the fastest way to lose inches, but because of the way muscle is constructed, you may fit into a smaller size jeans without losing any weight at all if you're regularly strength training, explains Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California, in "Women's Health" magazine.
Time Frame
You can safely lose 1 to 2 lbs. per week, according to the American Academy of Family Physicians, so losing the 10 to 15 pounds you need to go down a pant size can take anywhere from 5 to 15 weeks. With a targeted, twice-weekly strength training regimen, you can tighten up your hips and waist by approximately 3 inches over about 10 weeks, according to "Women's Health." Adding a third weekly strength training workout and some cardio exercise to your regimen can reduce the time you need to drop a size, according to "Fitness" magazine.
Considerations
Products that promise quick size drops may be ineffective at best and dangerous at worst, warns the American Academy of Family Physicians. Keep in mind that fad diets may deliver quick weight loss results, but maintaining those results -- and your new pant size -- may be harder than simply taking the slow and safe approach to weight loss. If you have questions or concerns about a particular weight loss program or diet, talk to your health care provider.
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