Written by: Kevin White
A healthy weight loss is 1-2lb a week. You will find hundreds of diets promising quick fixes for your weight loss but the majority of these are only promoting methods that are not achievable, unhealthy or dangerous. A simple combination of eating less and exercising more is the best long and short term weight loss goal. If you eat less than you burn, you will lose weight – it’s simple! To maintain your weight you eat the same amount as you burn.
How much is safe to lose per week?
Health professionals have stated that a healthy weight loss is about 1-2lb a week. You may be able to increase this with the help of a dietician or weight loss professional, they can help you maintain a nutritional diet too. Calorie reduction and increased exercise the most efficient way of achieving your weight loss.
You may need to reduce your calorie intake by at least 500 calories a day and if you want to lose weight faster, you will need to increase your activity levels to burn more. If your calorie intake per day drops below 1050 this is considered unsafe level. With an intake of 1200 calories a day with a moderate intense exercise schedule, you should see a weight loss of 3lbs a week (if you have a lot to lose).
Different people have different calorie requirements, so it is best to consult your doctor to find the most effective diet for you.
- portion control – using a smaller plate will help you eat less
- opt for low-fat versions
- avoid adding fats such as butter, oil and mayonnaise – add healthy fats such as Fry light
- avoid butter sauces and dressings, replace with vinegar based alternatives
- avoid snacks that are high in sugar or fat
- fill up on low calorie foods such as vegetables and fruit
- write a food diary
Exercise will aid weight loss
Exercise is important as it will burn the fat quicker. Try fitting in one hour a day of exercise, start at a low level and work up to a moderate or intense workout.
There are many crash diets offering fast weight loss but if it sounds too good to you true then it probably is. The body requires a certain amount of calories to perform normal daily tasks. Opting for a very low calorie diet can have a reverse effect and your body goes into starvation mode and begins to hold onto calories. This process then slows the metabolism down and increases your fat storage. Pills that promise drastic weight loss are often very dangerous and a waste of money.
Go and see your GP to determine the best diet for you. Establishing a long term healthy eating plan will help you maintain your weight loss in the long term.