8: Lose weight slowly with small changes
Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.
Your first few weeks of weight loss on a tough diet regimen will be high, but try not to exceed 3-4 pounds per week after your third or fourth week into your program. Muscle loss can be detrimental to your goal and your health.
By
Cindy J.
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