Although it can be tempting to want to drop weight as quickly as possible, experience has shown that gradual weight loss through diet and exercise gives the safest and most longest-lasting results. Lose weight no faster than 1 to 2 lbs. per week; crash diets and extreme exercise programs often lead to quickly giving up and can even lead to weight gain.
Calories
The basic rule of any weight-loss regimen is that you need to burn more calories than you consume.To burn 1 lb. of fat, you need to burn 3,500 more calories than you ingest. Assuming you are taking in the same number of calories you are burning, dropping 500 calories a day from your diet will let you lose 1 lb. a week, even before exercising. Consider burning off that second pound with exercise.
Dropping your caloric intake too low can cause you to go into starvation mode, which can lead to health issues and weight gain. Women should take in no fewer than 1,200 calories a day, while men should get at least 1,500 calories a day.
Diet
Eat a healthy diet to keep your calories low but your nutritional needs intact. Eat a diet rich in lean meats, fresh fruits and vegetables, poultry, fish and low-fat dairy products. Drink water instead of sodas and other high-calorie drinks. Avoid foods high in fats, sugar and salt. Leave two to three hours between meals to give your body time to digest and to keep your metabolism steady.
Exercise
Exercise five to six days a week for at least 45 minutes to lose weight. Moderate-intensity cardiovascular exercise, such as running, swimming or biking, can burn hundreds of calories an hour. If you have been sedentary, start with 20 minutes at a time, then slowly work your way up.
Adding strength training two times a week, such as lifting weights, can help keep your body from burning muscle instead of fat and adds to your muscles mass, which can increase your metabolism. Work all the muscles in the body and do each exercise eight to 12 repetitions at a time. Do more sets of repetitions once your endurance is stronger.
Considerations
Consult a doctor before beginning any weight-loss program. He can determine your level of health and may be able to prescribe a very low-calorie diet if you are exceptionally overweight. He may also give you a lower-calorie diet for a week or so to jump-start your weight-loss. Although it make take up to 10 months to lose 75 lbs., you will be more likely to keep it off because you will have established healthy diet and exercise habits.
References
- MedlinePlus.com: Tips for Losing Weight
- Cleveland Clinic: The Very Best Way To Lose Weight and Keep It Off
- American Council on Exercise: Three Things Every Exercise Program Should Have
- MayoClinic.com: Fast Weight Loss -- What's Wrong With It?; Donald Hensrud, M.D; November 2009
- MyPyramid.gov; Dietary Guidelines for Americans, 2010; February 2011
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