You could lose 35 pounds relatively quickly if you relied on dangerous diet drugs or fad diets. If you want to lose those 35 pounds safely and increase your odds of keeping them off, the best solution involves a slow and steady approach based on healthy foods and plenty of exercise.
Safe and healthy weight loss occurs at a rate of about 1/2 to 2 pounds per week, according to the U.S. Department of Health and Human Services' Weight-control Information Network. By that standard, your weight loss may take anywhere from 17 to 70 weeks to reach your goal. In the beginning, you're more likely to lose weight faster. As you approach the 6-month period, your weight loss will slow as your calorie needs decrease.
Benefits of Slow Loss
A few months to a little over a year may seem like too much time to spend losing 35 pounds, but if you tackle the weight slowly, you're more likely to keep the weight off. Slow weight loss also decreases your risk of health complications associated with fad dieting and fast weight loss, such as gallstones, vitamin and mineral deficiencies and muscle loss. Slow weight loss also gives you the time to make long-lasting changes to your diet and exercise routine instead of the often quick and unrealistic changes required by fad diets.
No one set way of eating or set amount of exercise works for everyone. The best approach to losing weight is to eat fewer calories and to burn additional calories through regular exercise. Low-calorie, high-nutrient foods such as fruits, vegetables and whole grains should make up the bulk of your diet. Round things out with lean meats, fat-free dairy and the occasional treat. Treats help you avoid feeling deprived. Combine healthy eating with 30 to 60 minutes of exercise three to five days per week to burn additional calories and build muscle.
Keeping Up Your Loss
If your weight loss stalls or starts happening too fast, you'll need to evaluate your total caloric intake. If you're losing more than the recommended 2 pounds per week, you can either increase the number of calories you eat or decrease the amount of exercise you do. If you stop losing weight or begin gaining it, you'll need to decrease your calories or increase your exercise until you start to see the numbers you want on the scale.