Is it really possible to lose more than 2 pounds a week on a weight loss plan? You have to eat 3500 fewer calories for each pound of fat you want to lose. To lose 5 pounds a week, you would have to eat 17,500 fewer calories, or a reduction of 2,500 calories a day.
To be safe you should not reduce your calorie intake below 1200 calories a day. If you maintain your current weight with 2500 daily calories and you decrease your intake to 1200 calories, you have only have a deficit of 1300 calories. To meet your goal of 2500 calorie deficit, you will need to burn 1200 more calories each day with exercise.
Eating 1200 calories daily and burning the same amount in exercise daily is possible, but how long could you do it? It is doubtful you could do it long enough to lose the weight you want to lose.
It would be easier to stay on a diet that is less strict and an exercise program you could stick to and aim to lose 2 pounds a week. You could easily weigh 40 pounds less in only 5 months. Long term weight control can be acheived by eating fewer calories – eat lean proteins, healthy fats (nuts, avacados, olive oil), and natural carbohydrates (fruits and vegetables). Increase muscle with weight training and build your heart and lung capacity with cardio training. See this article for a good fat burning diet and the article Body Toning Exercises for some exercise ideas.
Eating more lean proteins will help keep you from losing muscle and it will also keep you full longer. Green vegetables and lower calorie fruits increase your nutrient intake and help with digestion. Starchy carbohydrates and simple sugars should be seldom eaten, but healthy fats should be eaten daily in small amounts. Resistence training burns calories while you are doing it, but it also continues to burn calories because the muscles grow when they are at rest. Of course getting lean and strong from resistence training is the best advantage. 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.
Making the decision that you can reach your goal without strict diets and exercise programs by losing 2 pounds a week will get you started on the right path!
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