What is a reasonable/healthy amount of weight to lose on a weekly basis?
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M$11 Answers
A pound of fat is 3500 calories. So if you want to lose 1lbs a week, you need to create a 3500 calorie deficit between your needed weekly caloric intake and your actual intake. Two ways to do this are reduce your caloric intake and/or increase your caloric burn. A.k.a. diet and exercise. Diet in this case being the broad definition: What you eat and how much, not some fad.
For instance, if you can eliminate 250 calories a day for the entire 7 day week (two sodas a day will MORE than cover that), and exercise 5 days a week, burning 350 calories a day (which is a very moderate intensity workout), that's a safe, steady 1 pound/week.
Bear in mind that body weight can fluctuate day-to-day and hour-to-hour, so it's important to weigh in at the same time, in the same clothes, every day. And don't be discouraged by daily results: Look at it over time to see the weight loss.
Health and fitness is never a quick fix.
This message brought to you by a guy who got kicked out of the Navy for being fat. Hence, "toofat2serve".
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M$
As mentioned in previous answers, it depends on how much you currently weigh--the more you weigh the more you can lose appropriately. Unless you are just starting out or are quite overweight, any more than that may indicate you are making too drastic changes that are hard on your body and that you will probably not be able to maintain over time. That's the problem with most weight loss plans that are based on anything besides (1) increasing activity and (2) eating healthy foods with fewer calories--they're just not sustainable.
P.S. If you are not making any changes in your diet or activity and are losing weight consistently that may point to a medical problem and you should see your doctor.
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M$
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M$
Seeing as you asked this question, I'm guessing you're looking for a way to loose. The best thing that has worked for me in the past is to increase physical activity, maintain a daily physical activity plan, and eat approximately every 3-4 hours, keeping your metabolism working. Also, it helps to write everything you eat in a notebook, so you're keeping yourself "in check" and making yourself be responsible for what you put into your body. If you take your body weight and multiply it by 10, you'll have the max number of calories you should eat in a day. Write down a list of goals such as: "I will walk/jog for at least 30 min 3 times a week;" "I will write everything I eat;" "I will not consume more than 'x' amount of calories a day;" etc and put this where you will see it everyday...even if you have to make several copies and put them in more than one place! Pick a goal weight based on what is healthy for your age/height, and write it down. I lost 30lbs in just a few months, and although I've stopped this lifestyle (shame on me), I have managed to at least keep it off!
Also remember, if you're doing cardio exercise and weight lifting, which is good, that muscle weighs more than fat, so you may gain some at first, but muscle also burns fat! Don't get discouraged if you plateau and begin to lose less weight each week, because as your body begins to get into shape, this is a natural reaction. Losing too much weight, as you probably know can be harmful. But in the beginning, you will lose more weight per week than you will as it continues. The key is to keep up whatever exercise and eating habits work for you so once you lose the weight you want, you can keep it off! And keep in mind, it shouldn't be a "diet," but a lifestyle. Healthing eating and daily exercise is something that, if you're like me, takes time to learn and master, and once you commit and stick to it, it becomes your lifestyle and not an obession like dieting fads...
I hope this helps...
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M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$
I think this is the right answer. Should add tho that if your extremely heavy you should consult with a doctor before losing more that a pound or 2 a week. It can have harmful side effects. Also I have heard that if you bring your weight down slowly it gives the entire body time to adjust.
Yeah would agree with the beginning weight. I had no bone or muscle problems so i was lucky but if health problems definitely consult a doctor first.
The 3500 calories a day theory has been disproved. You are more likely to loose a good deal of muscle tissue than you are to loose fat tissue, because "lean tissue" is more apt to be lost than fat is.
http://www.criticalbench.com/calories_lose_pound.htm
Another thing to consider is that "plateaus" are common. You may be loosing 3 lbs. a week steadily for a couple of months, and then plateau for a few weeks. For diets that are aimed at both weight loss and correction of insulin and leptin levels, this is very common, and there is an often-repeated saying in support groups for these diets: It's not a stall if it's only 6 weeks. It's a plateau. Your body is breaking through a "set point" when it does this.
Most people have trouble loosing even 2 lbs. a week (or wouldn't we all be thin?) so unless you're running several hours a day and eating half an apple and two carrots for meals, you probably don't need to worry.
As with anything, if you do normal, moderate things with no effect on your weight or size, you should check with your doctor to see if you have any condition that would affect your ability to loose weight, such as thyroiditis, insulin resistance or leptin insensitivity.
the support group at http://www.lowcarbfriends.com , which includes people with the conditions I mentioned, and more
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M$No white breads, fast foods, sodas (not even diet) no ketchups, sugar, only skim milk, not 2%, skim and whole grain non sweet (sugary) cereal, whole wheat bread, maybe buy some soy or whey protein.
Include lean meats like ham, and other sources of protein. Avoid red meats. Take a multivitamin, calcium and vitamin d every 2 days, one or two V8s a day (or every other day).
Don't starve, eat small healthy meals. A lot of small meals opposed to a few bigger ones-- make sure is has at least 8-10 or more g of protein, not too much protein because the body can only digest a certain amount at a time; and avoid too many fruits, carbs and sugars. Fibrous veggies, greens (no starches or potatoes) are good, and no BBQ sauce (unless used sparingly) and not too much (if any) salad dressing.
Before bed (2 hrs), eat something with protein, don't
eat many carbs before bed. Eat some of that good cereal in the morning, you need quality carbs, just not too much, and the slow digesting ones.
Do slow crunches until you can not do anymore, jog stairs (be safe though), warm up first and do sprints, short bursts of intense activity is very effective compared to long weak activity, just don't over do it. Also include some slow but long endurance jogging. Be active!
Jog stairs ;and also do some lunges until it burns, do this every day or 2 days, keep going and don't give up, same with eating, you need some fat, so one or two fish oils daily.
Eat fish (not fried, be careful, very careful for bones) Peanut butter on whole wheat (no jelly), which has protein, and don’t worry about the fat in that. Avocados, has fat, good fat; eat it when your hunger cravings get you.
When you do crunches, also twist on some to work your sides, keep tension on your abs.
Need more info, go to http://www.ehow.com/how_4787173_lose-weight-lazy-human-being.html
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M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$At this point, we must make a distinction about being healthy and loosing weight. Because loosing weight makes you gain weight later (although generally speaking without force of will one does not leave the set point range) it cannot be said to be a healthy or reasonable choice to make.
And at this point, one must ask what one can do to become healthy, and not to gain weight from loosing weight. And that has a few answers. There are a few alleged ways to reset the set point. A few systems are listed below in the links, but the main idea is pure force of will- assessing the situation each time you go to eat, and making sure you're really hungry. I have also heard that walking for 4 miles or so a day over a two-week period can reset your set point, though this is unlikely to be true. Not many people reset their set point and stay there.
So, in conclusion, let us say that you will loose weight based on your set point. And when you reach the end of your range, you will begin to feel extremely hungry and weak, at which point you will loose less weight as you continue to diet and exercise. And if you do not gain that weight back, then you will have to fight for a good, long while to keep yourself in check. Good luck with that.
On that note, I leave you with a final idea:
There is one way, and only one true way to become healthier.
Diet and Exercise.
Cheers,
SDL
Psych 101, Honors Anatomy and Physiology
http://www.mirror-mirror.org/set.htm
http://klinika.wordpress.com/2007/09/13/understanding-your-metabolism-setpo...
http://www.ehow.com/how_4612082_reset-body-weight-set-point.html
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M$
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M$
It all depends! When it comes to weight loss, the answer is different for everyone. Of course the two most important things, as stated about, are a consistant exercise routine, and maintanence of a healthy, balanced diet. I used to struggle with my weight too, but I got help from a lot of people, some I never even met. Check out LivePerson, there are tons of experts who can talk to you in greater detail about overcoming your weight challenges. Give it a shot!
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Let me know what you think too! Its helped me so much, talking to these experts, that I've joined a team of people spreading the word about LivePerson and all its benefits. This site has helped so many people, including me, and hopefully it'll help you too.
That is what I would loose a week when I did a normal routine.
Also on a totally separate topic... Are you on some kind of question asking binge? lol
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M$
