To lose weight, eat less than you burn. However, a variety of factors within and outside of your body influence how fast you actually lose the weight. Additionally, even if you are physically able to lose weight quickly, control your pace and set a safe goal to ensure that you stay healthy.
Your Calorie Burn Rate
Though you and your weight loss buddy may be able to lose the same amount of pounds over all, you may not be able to reach the same goals at the same time. One factor that influences your weight loss rate is your basal metabolic rate, or the amount of calories your body uses to support basic life functions. Younger people, men and more muscular people tend to burn more calories than their counterparts, according to MayoClinic.com. You can, however, influence your results by reducing your calorie intake and gradually increasing your daily level of exercise.
Healthy Weight Loss Rate
Most doctors advise against losing more than about 2 lbs. a week. Very rapid weight loss could be coming from loss of water and lean tissue rather than the fat you want to be losing. Additionally, cutting your diet down to below about 1,200 calories a day if you're a woman or 1,400 calories a day if you're a man may cause your body to believe that it's starving and result in a lagging metabolism, according to MedlinePlus. Being on a very low-calorie diet can also throw off your body's ability to detect hunger and satiety, so talk to your doctor about where you should draw the line.
Reaching Your Goal
Set long-term and short-term goals that are realistic based on your individual needs and abilities. An example of a long-term goal may be: lose 20 lbs. An example of a short-term goal that will help you eventually achieve the long-term goal is: lose 5 lbs. a month by burning 300 calories a day through exercise and eating about 283 fewer calories per day. Also, write a list of ways you plan to cut back on calories and increase your level of activity. For instance, you could limit your soda intake to one a day and start riding your bike 20 minutes to and from work. An ideal goal should include both diet and exercise.
When More is OK
Your doctor may suggest that you lose more than 2 lbs. a week or dip below 1,200 calories a day if you're obese and have continually struggled to lose weight on your own. If she does make this recommendation, however, she will likely set up a closely monitored very low-calorie plan -- typically 800 or fewer calories a day -- that consists of nutritionally balanced shakes or bars, according to the Weight-control Information Network. This method of weight loss isn't likely to last long-term unless it's also coupled with exercise, behavioral therapy and nutrition counseling.
References
- MedlinePlus: Tips for Losing Weight
- FitDay: Weight Loss Myth
- Health Services at Columbia University: Reduced Fat and Calorie Diets: How Low is Too Low?
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- MayoClinic.com: Fast Weight Loss: What's Wrong with It?
- MayoClinic.com: Metabolism and Weight Loss: How You Burn Calories
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