Losing 3-5 pounds a week in a constant rate is possible with careful calculation of your body’s calorie recommendation, by monitoring daily progress and taking some steps concerning physical exercise, water intake, sugar intake etc. Through these measures, you can lose your weight constantly each week.
Weight Loss and Calorie Recommendation
Good health and calorie intake are interlinked. The recommended amount of calorie for a woman is 1,200 calories each day. In case of a man, the amount is 1,800 calories a day. Your body’s metabolism depends on the amount of calorie you take each day. In this way, any amount less than the recommended one will slow down your metabolism, which is bad for health. Another issue here is that the recommended nutrients on your diet will not hold any less than this recommended amount of calories. When you target to lose 3 pounds, a week you need to create calorie deficiency accordingly that depends on your current calorie intake.
Losing weight in a constant rate requires you to have calorie deficit in your daily life. You can do this after calculating your recommended calorie requirement and the weight that you want to maintain. To lose 1 pound of weight you need to cut 3,500 calories within a week. This means that you will require cutting 500 calories each day in a week. Now based on the calorie requirements for your body to maintain a specific weight, in this case you need to have a deficit of 1,500 calories each day if you want to lose 3 pounds of weight a week.
Steps to Take
Diet control is vital in losing weight. An active man aging between 35 and 40 typically needs about 2,600 calories each day. Now to maintain his weight, this person needs to eat only the recommended 1,800 calories a day. The rest (2,600-1,800) =700 calories have to be burnt each day through exercise and other means. Therefore, if a person burns 500 more calories than he eats each day for a week, he should lose about 3 pounds. To lose weight faster, a person needs to eat less and at the same time exercise more.
It is also recommended that you avoid diet pills and other diet products available in the market. These weight loss products are not good enough for long-term use and often they pose danger to your health. High blood pressure and rapid heartbeat are some of the symptoms that have been reported about the use of these diet control products.
During a weight loss period, you lose your lean muscles. And if you do not get involved in exercises then the percentage of weight lose through lean muscle is almost 25% of the total weight loss. This is not desired, as the focus of weight loss should be from fat source. Therefore, it is recommended that you do exercises a lot during weight loss. Cardio and strength training are recommended exercises in this case. Through these workouts, you can work on all the large muscles of your body. These include the back, abdomen, arms, shoulders, legs, hips and chest.
Water can reduce your weight in a great extent. When you drink plenty of water, it then curbs your hunger and thirst. Moreover, the feeling of fullness after drinking water will prevent you from eating more foods and sugary drinks. Besides, water removes toxins from the body, keeps your liver and kidney clean and healthy. Water helps your digestion system immensely as it keeps the digestive organs fresh and active during dehydration.
Therefore, whenever you get dehydrated in your day-to-day life you should drink plenty of water. This will become an effective means for you in losing weight and maintain a healthy body. Build a habit of taking at least 8-10 glasses of water each day (around 70 glasses of water each week).
Your sugar intake affects your weight. When you eat sugary foods and beverages, the extra sugars store in your body as fat and in the process you gain weight. It is not easy to get rid of sugar. Sometimes it’s tough avoiding sugar from your diet, especially, if you are fond of sugary foods and drinks. But you must have to cut your sugar intake. Otherwise, not only weight but also your glucose level in blood will increase creating many health risks and problems. With your mission to reduce 3 pounds in a week you can avoid sugary food whenever possible.
Last update: March 29, 2017 06:50:37 pm