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Losing Weight Fast
Dec 29Is a weight loss of more than 2 pounds a week in a weight loss program feasible? To lose real fat – not water, not muscle – you need to eat 3500 fewer calories for each pound you want to lose. To lose 5 pounds a week, you would have to eat 17,500 fewer calories, or 2,500 fewer calories a day.
Reducing your calorie intake below 1200 in a day is not recommended. If you maintain your current weight with 2500 daily calories and you reduce your intake to 1200 calories, you have only have a reduction of 1300 calories. It will take 1200 more calories burned with exercise to meet your goal of a 2500 calorie daily deficit.
It is possible to eat only 1200 calories each day and burn 1200 calories daily in exercise, but how long could you actually keep that up? Probably not for a long enough time to get to your goal.
Maintaining a diet that is less strict and an exercise program that is less strenuous is the easier way to lose weight, and you can lose 2 pounds a week. Getting rid of 40 pounds in 5 months would be great. Eating only lean proteins, healthy fats (olive oil, nuts, avacados) and natural carbohydrates (fruits and vegetables) will help you eat fewer calories and have long term weight control. Build muscle with resistence exercises and increase your heart and lung capacity with cardio exercises. Look here for a good fat burning diet and see this article for some exercise ideas.
Eating more lean proteins will help keep you from losing muscle and it will also keep you full longer. Increase your nutrient intake and help your digestion by eating green vegetables and lower calorie fruit. Starchy carbohydrates and simple sugars should be seldom eaten, but healthy fats should be eaten daily in small amounts. Building muscle using resistence training not only burns calories while you are training, but the muscles continue to burn calories even when you are at rest. Weight training also makes your body lean and strong. Cardo training improves your stamina and also helps you burn more calories each day. Here is an article with reviews of various programs that include all three elements.
So, make up your mind that 2 pounds each week is a lot of fat to lose and that you can reach your goal without killing yourself with programs that are too strict and you cannot stick to!
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