How Much Weight Is Healthy To Lose

Researchers opine that most of the diet controlling methods available in the market are in fact ineffective. Not only that, in many cases they have been found to be unhealthy and dangerous to the natural body functioning. Diets that claim to shred weight 9 to 10 pounds or more are in reality risky for health. In this regard, they recommend that 1-2 pounds of weight loss per week is the ideal healthy amount. If you target to lose a good amount of weight in a week then you need to consider and calculate a number of issues.


The Basics

Losing weight fast in a healthy way is much more like maintaining a healthy diet for a long period. You cannot lose weight overnight. This will not be a healthy way for you. No matter what is your approach, short or long-term weight loss, the basic is to eat less and exercise more. This is the same principle behind both weight loss and weight gain. Weight gain only occurs whenever you eat more than the amount of calories you burn. On the opposite side, by eating fewer calories than you are burning, weight loss will occur. This also means that eating the same amount as you burn ensures the same body weight. For achieving an effective weight loss, you need to do more exercise and decrease calorie consumption by eating less calorie foods. This means you are increasing your calorie burning.


Healthy Ways

As discussed in the beginning, a healthy weight loss is about 1-2 pounds within a week.  This can be achieved through a combination of calorie reducing diet and exercise. At the end of the week, you can gain an efficient and healthy weight loss in this way.

In short, the process includes:

  1. Calorie reducing diet
  2. Increased amount of exercise
  3. Maintaining health precautions


Calorie Reducing Diet

At a maximum, you can lose 7 to 9 pounds in a week. Remember that to lose 1 pound of your weight within a week you need to cut 3,500 calories. This means that you will require cutting 500 calories each day in a week. With a body weight of 250 pounds, cutting 500 to 800 calories and 2 hours of exercise each day will definitely make a person lose 7 to 9 pounds at the end of a week.

Note that losing weight requires significant efforts and it is very tough to many people. Moreover there are some downsides as well in the process of losing weight at a fast pace. You may experience muscle loss, skin loss, nutritional deficiencies, gallstones and cardiac arrhythmias. Therefore, researchers are suggesting losing weight in a logical way that will not pose any health deterioration. In this regard, they are recommending looking into your physical condition at first and then deciding what you should target in a week. The heavier you are physically the larger the percentage of lost weight can occur. The smaller you are physically, the fewer calories you’ll burn. Now if you start at 300 pounds then a goal of 1 percent weight loss in 1 week can be logically good target for you. In this case, you are going to lose 3 pounds in 1 week. But if you target to drop 10 pounds with a lean body structure then you will lose your all-important muscles that will make you very weak in just 1 week!

Steps To Take:

  • You need to reduce your portion sizes.
  • You have to choose low fat versions of food products.
  • Also, try to avoid creamy and buttery sauces as well as dressings. Eat vegetable or vinegar instead.
  • Avoid butter, oil and mayonnaise that are healthy fats.
  • Also, avoid snack foods that are high in sugar or fat. Eat low calorie fresh fruits.


Increased Exercise

According to “The American Guidelines for Physical Activity”, aerobic exercise of 2 hours and 30 minutes as well as High Intensity Exercise (HIE) of 1 hour and 15 minutes each week can be combined with muscle strengthening activities of 2 or more days.

Steps To Take:

  • Try to do at least 1 hour of exercise each day.
  • Depending on your fitness level, you can intensify your efforts during this 1 hour.
  • In any kind of situation, you can always consult with your doctor.
  • You should combine aerobic exercises with high intensity trainings. Don’t just stick to any particular exercise.
  • Target something that is achievable and that you have the ability to perform. For example walking, swimming, cycling are regarded as good for staring before you move on to intense workouts.




There are complex hormonal and metabolic processes run inside your body. These processes make it more and more difficult to burn calories and fat store the longer your weight loss session is. These body mechanisms are still under investigation by the researchers. According to them if you start at 220 pounds and cut 480 calories each day, then you will at one point reach at 165 pounds. But interestingly, it’d take 1 year to get halfway there, and another 2 years to lose the rest. Your body metabolism drops proportionately the faster you lose weight.


Another thing to consider here is the protein. This provides with essential amino acids to your body. This in turn is used to build body muscles. Therefore, if you target to lose weight in a significant number within a week keep an eye on your protein intake. Increase the amount of your protein based calorie intake. This will help keep your muscles. This is especially very much necessary for athletes in a weight loss session.


Metabolism hormones Leptin and Ghrelin as well as your feelings of hunger all get negatively affected due to improper amount of sleep. Those who will sleep at least 7 to 8 hours during a 1 week weight loss session will get the benefit more than those who will not.


Avoid the so-called weight loss diets as advertised in the market. These diets are often unhealthy and dangerous to follow. Because the body always requires a certain number of calories in order to perform its normal functions. Moreover, vitamins and minerals are required by the body to maintain cells, organs, tissues, and your nervous system.

Diet Pill

Diet pills are often dangerous to health, ineffective and a total waste of money. These pills should be avoided. You have to consult with physician to confirm what is best suited for your body.

Last update: March 30, 2017 08:51:48 pm

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