It's natural that anyone trying to lose weight wants to do it quickly. But the most successful way to shed pounds is to do it gradually and steadily, at a rate of 1 to 2 pounds per week. To achieve this goal, you need to burn 500 to 1000 more calories than you consume each day, through a low-calorie diet and regular physical activity. Most guidelines recommend a weight loss of between 0.5 and 2.0 pounds or 1 to 2 percent of total body weight per week.
Obese women can benefit from following very low-calorie diets and losing weight quickly to reduce the risk of — or improve — health conditions, such as diabetes, heart disease, high blood pressure and high blood cholesterol. To lose a pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. In the long run, it's smart to aim for a steady weight loss of 1 to 2 pounds per week. To do this, you can reduce your calorie intake by 500-1000 calories a day.
You can also combine calorie budgeting with regular physical activity to help you reach your goal. It's important to remember that while you can lose weight without exercising, regular physical activity plus calorie restriction can help you lose weight more effectively. When it comes to losing weight, it's important to make permanent changes in your lifestyle and health habits. Although slow weight loss may not seem as attractive as fast weight loss, there are many ways to help speed up weight loss safely.
Scientists are still working to understand the mechanisms, but research has shown that people who have lost weight burn fewer calories than people who never dieted. Overall, it's important to remember that losing weight gradually and steadily is the best way to ensure long-term success. By reducing your calorie intake by 500-1000 calories a day and combining it with regular physical activity, you can reach your goal of losing 1-2 pounds per week.
