How Much Weight Should You Lose Per Week?
The amount of weight you should lose per week depends on several factors, including your age, your body type and your lifestyle. In order to lose weight, it is important to establish a routine that will help you cut back on calories and increase physical activity. Websites like Shape.com help keep track of your weight loss progress, by enumerating the amount of calories you need each day as well as your calorie consumption.
Body fat
A pound of fat has 3,500 calories. So in order to lose one pound per week, you need to burn 3,500 more calories per week than you consume.
That said, you need to be careful not to go below the recommended daily calorie intake so you can lose weight in a healthy way. According to the World Health Organization, the lowest recommended daily calorie intake is about 1,200 calories. Gradually losing weight is one of the best ways to lose weight, because it allows your body to easily adjust to calorie changes, instead of losing a lot of weight in one week and gaining it back the next. Losing two to three pounds per week is acceptable.
Schedule
You should spread your calorie reduction throughout the week to establish an easier and more manageable weight loss routine. Rather than cut back on a huge amount of calories in one day, you should cut back on small amounts of calories per day. For example, if you want to lose a pound per week, you should cut back 500 calories of your calorie intake each day by consuming fewer calories and increasing activity.
Exercise
Maintaining a healthy lifestyle can contribute to losing weight each week. Try to replace your normal routine with a more active lifestyle. Add more walking to your routine each day, and try to take the stairs instead of taking the elevator. You may want to sign up for a gym membership, then schedule a time to go regularly to increase your activity level.
Food
To lose weight in a healthy way, avoid eating foods that are high in fat and sugar. You may want to replace sugary drinks and snacks with more natural substitutes such as fruits and juices. Controlling your alcohol intake is another way to prevent gaining weight.
Diets
Fad diets that promise weight loss in a small period of time may promote unhealthy weight loss. Losing weight requires time and effort in consistent healthy eating and regular exercise. To get started on losing weight and eating healthy, you may want to sign up with a personal trainer who can help you kick off a weight loss plan.
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