How Much Weight Can You Lose Per Week?

by admin on August 12, 2016

MD002335_XSYour inboxes and social media feeds will be bombarded with easy weight loss plans every day; plans that make you feel that weight loss is a cakewalk. So, you are more than tempted to believe that these weight loss programs will work for you. But if you think with a practical mind, you will realize that such drastic weight loss is neither possible nor desirable. If you really want to lose weight with long-lasting results, it will take more than just a quick fix diet. For instance, in a single month, it is possible to lose approximately ten pounds when you stick to a strict diet and workout regimen.

You will have to lose as many as 3500 calories in order to get rid of a single pound of body fat. This implies that you must reduce your daily calorie intake by 1000 calories to lose about two pounds within a week. To reduce these calories that you consume in a single day, you will either need to cut down on the calorie intake per day or you have to increase the number of calories that you burn every day. It is indeed possible to lose more than three pounds every week through a healthy diet backed by a good workout regime. When you can successfully burn more than 500 calories every day for one week, you can easily lose a couple of pounds. To lose more weight within a shorter span of time however you will have to consumer fewer calories and work out more.

When you consume about 1200 calories every day and you work out for about an hour daily, you can lose about 3-5 pounds within the first week if you happen to weigh more than 250 pounds. Bringing down the calories even further may be harmful for your body. Reducing sodium and carbohydrates can reduce fluids; fluid loss may help in weight loss of about five pounds in the initial stages.

How can you lose a couple of pounds in a week?

You must follow a diet which reduces starch intake, intake of added sugar, animal fats from dairy foods and meat. This means that you must focus on eating more fruits, egg whites, soybean products, vegetables, skinless poultry, shell fish and fish, 95% lean meats in order to lose weight faster. When you eat more veggies and proteins, it helps to keep your stomach full for longer periods. You can drink more water which prevents frequent hunger pangs. You must also watch the portions of foods you are eating and maintain a food journal to monitor whatever you eat. These measures will help you stay committed to your weight loss goals.

Besides watching what you eat, you need to undertake cardio training and strength training. Cardio training accelerates weight loss because it helps to burn calories faster. This should ideally be followed by strength training to break down the stored fat. So, weight loss is basically driven by calorie consumption vs. calorie breakdown. When you can burn more calories than what you consume, you will be able to lose weight. How much weight you are able to shed within a week will therefore depend on the calorie deficit you can create each day. In this context, it is safe to assume that if you can successfully reduce your daily calorie consumption by 500 calories, you can comfortably lose a pound every week. When you need 2000 calories a day and you consume only 1500 calories followed by burning of an extra 500 through exercises, you can lose nearly two pounds in a week.

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