Nobody wants to carry extra weight on her body, and there are plenty of diets that promise fast results with little to no effort. Most of these do not provide long-lasting results and can be detrimental your health. Weight loss is a journey that can take several weeks or months, depending on the amount of weight you want to lose. Consult your doctor before beginning any diet program.
Expert Recommendations
Most experts recommend a maximum of a 1 to 2-pound weight loss per week. It does not seem like a significant amount, especially if you have a lot of weight to lose. However, it is realistic and it encourages gradual lifestyle changes you are more likely to stick with for the long term. According to the Centers for Disease Control and Prevention, you are more likely to keep your weight off if you lose it at the rate of 1 to 2 pounds a week. This means you could lose between 4 and 8 pounds in a month.
Calorie Deficit
A calorie deficit is the only way to lose body fat. This means you must consume fewer calories than your body burns for energy purposes. A 1-pound fat loss is equal to 3,500 calories. To lose this in one week, you must have a 500-calorie per day deficit. You need a 1,000-calorie deficit per day to lose 2 pounds per week.
Methods
The most common methods of weight loss are diet and exercise. You can make healthier food choices or decrease the amount of food you eat. You may also lose weight by increase the amount of time spent exercising. However, it is best to use both in conjunction with one another to accomplish your daily calorie deficit. Dietary modifications, aerobic exercise and strength training combined usually produce the best weight-loss results.
Considerations
The 1 to 2 pounds a week is the standard by which most health experts guide their patients. However, if you are extremely overweight and eat a very low-calorie diet and engage in an intense exercise regimen, you may see more drastic results the first week or two. This can be a good motivator to stick with your program, but be sure you are receiving adequate nutrition from your diet plan. A doctor or registered dietitian can advise you on how to safely lose weight.
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