How much weight can you lose in a week? The answer depends on how fast you can lose more than you weigh in the regular month of June to September. The most common rate of loss is one to two pounds per week, depending on how many snacks and liquid calories you eat.
A pound of body fat is equal to 3,500 calories; to lose one pound per week, or four pounds per week, you need to burn or reduce your caloric intake by 500 calories each day. You have to double that effort to bring your weight loss to two pounds per week or eight pounds per week. To achieve this rate of weight loss, get active when you watch TV in the evening. Believe it or not,
At lunch and dinner, skip the starch. Don’t each chips with your sandwich at lunchtime and skip the baked potato with your dinner. The starch itself isn’t necessarily a huge calorie expense. A baked potato, for example, only provides 150-200 calories. But the toppings that you add can easily total several hundred more.
that you can quantify so you know exactly how many calories you are burning during your session. Set a goal to burn at least 300 calories. “Time your visit to the gym with your favorite TV show (or TV marathon) so that when you’re running or walking on the treadmill or elliptical, you can just zone out and rack up the miles.”
To burn an extra 250 calories, jack up the speed or increase the incline when you’re on your cardio machine at the gym. Just a small adjustment can add up to an extra 200-300 calories during your workout.
Then after your calorie-controlled dinner, enjoy an “imposter” dessert.
The answer depends on how many of the above strategies you try—and feel like you can stick with for a lifetime. Anyone who’s tried
The mantra, “eat less, move more,” can sound like a trite piece of advice, but it’s the best mindset. Diet plans that promise more than a 20-pound loss per month will ask you to push yourself further than you should on a workout regimen or eat less than the required daily calorie limit.