Losing weight is an exercise in dedication and patience. It requires healthy eating and regular exercise. But because so many variables are involved including fat, water and muscle, it can be frustrating when the scale doesn't reflect results from a healthy lifestyle. Nevertheless with commitment and a healthy plan, you can expect to lose 10 to 15 lbs. in four to seven weeks.
Recommended Weekly Weight Loss
Weight loss shows such as The Biggest Loser often show weight loss of 5 to 20 lbs. in a single week. These huge losses are partly because the contestants have so much weight to lose and because they live on a ranch where their eating is controlled and they exercise several hours a day. Diet experts warn against extreme weight loss like that depicted on the Biggest Loser unless supervised by a doctor. Instead they suggest a weight loss goal of 1 to 3 lbs. a week.
Calories and Weight
Ultimately, fat increases when the number of calories consumed exceeds those that are burned. To lose weight, you need to create a calorie deficit by eating fewer and burning more calories. One lb. of fat is the equivalent of 3,500 calories. Reducing caloric intake by 500, theoretically will result in a 1-lb. weight loss. Or you can cut 250 calories and burn 250 through exercise. However, when cutting calories, you need to make sure you eat enough to sustain your body. Eating too few calories can backfire as it will slow your metabolism and increase the odds that you will overeat in the future. Women should consume 1,600 to 2,000 calories a day, more if they are physically active. Men should have a caloric intake of 2,000 to 2,400 calories, or up to 3,000 if they are active.
Diet
Reducing calories and eating quality food assists in weight loss while maintaining energy and health. An easy way to cut excess calories is to eliminate junk foods full of sugar and fat. Prepare healthier options to your favorite foods such as pizza made with whole-wheat crust, low-fat cheese and healthy meat such as chicken. Learn proper portion sizes to avoid overeating. Snacks and dessert are allowed, but choose healthy options such as air-popped popcorn or almonds for a snack, and fruit or low-fat, sugar-free frozen yogurt for dessert.
Exercise
Exercise speeds up the weight-loss process by burning fat. Interval workouts get the heart rate up and burn more calories than regular sustained exercise. You can turn just about any aerobic workout such as walking, running or elliptical training into an interval workout by alternating between high-intensity and low-intensity effort. The American Red Cross recommends exercising for 60 minutes five days a week for weight loss.
References
- IDEA Fit Health and Fitness Association; Weighing in on The Biggest Loser; Amanda Vogel, MA; 2009
- Mayo Clinic; Which Is Better for Weight Loss --- Cutting Calories or Increasing Exercise?; Dr. Donald Hensrud
- Massachusetts Institute of Technology; Weight Management Strategies; 2005
- American Heart Association: Know How Many Calories You Should Eat
- Mayo Clinic: Counting Calories: Get Back to Weight-Loss Basics
- Science Daily; Interval Training Burns More Fat, Increases Fitness, Study Finds; June 2007
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