Achieving A Healthy Weight Loss Rate Per Week

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If you’re a loyal TFLA reader you know that losing weight means burning more calories than you consume, the famous calorie deficit. But what many of you might not know is that this weight loss equation cannot be tripled or quadrupled to hasten your weight loss efforts. At some point there is such a thing as losing too much weight too quickly.

What Is A Healthy Weight Loss Rate Per Week & How You Can Get There

{A healthy low calorie diet, can help you lose weight each week.}

A healthy weight loss rate is one factor that many of us never consider as we set our weight loss goals and work to implement them. Once you know what is and is not healthy, you can adjust your weight loss plan accordingly for healthy weight loss.

Keep reading to find out what is a healthy weight loss rate per week!

Healthy Weight Loss Rate

What is widely considered by many health professionals to be a healthy weight loss rate is 1 to 2 pounds per week. If you have more than 10 to 20 pounds to lose this may seem like an arduous process, but remember that it look you more than a few months to pack on this weight. This is why weight loss requires patience; because healthy weight loss means you can’t lose all the weight you  need to in just a few months.

Since a healthy weight loss rate is no more than 2 pounds per week, this means that you will need to create a deficit of 3,500 to 7,000 calories per week. These numbers are exactly why 2 pounds is the maximum healthy weight loss rate each week. For most of us reducing our calorie count any more than this will result in starvation.

It will be up to you to figure out how many calories you currently consume each day, and what is a healthy amount of calories to cut to achieve a healthy weight loss rate each week.

Now let’s talk about how you can do it!

Cutting Calories

As much as we all hate to admit it, cutting calories is an important part of weight loss, one of the most important in fact. To achieve a healthy weight loss rate per week, you need to figure out how many calories you can cut to lose at least 1 pound each week. To do that, you need an accurate estimate of your current calorie intake.

It is very unlikely that you’ll be able to create the full calorie deficit needed for weight loss simply by cutting calories, so you’ll have to figure out what works best for you. Keep in mind that while achieving a healthy weight loss rate per week requires cutting enough calories so that you lose weight, but not so many that you feel sluggish and cannot make time for exercise.

Here are a few tips to help you reduce calories where you can:

  • Use skim milk or low fat milk instead of whole milk.
  • Choose whole grain products rather than refined grains.
  • Drink water instead of soda or sugary juices.
  • Cook instead of eating fast food.
  • Pan fry instead of deep fry foods…if you fry them at all.

Nutrition Labels

If you’re unsure how to go about cutting calories for healthy weight loss, consider taking a look at the nutrition labels on your food before you purchase it. Nutrition labels will let you know how many calories, fat, sugar, carbohydrates and fiber are in your food. These labels will help you not only reduce your calories, but also your fat, sodium, sugar and cholesterol intake.

Paying attention to these labels will teach you how to eat for weight loss, as well as which foods are healthy choices and which you should reduce or eliminate.

Portion Size

Portion size is another way to help you reduce calories for healthy weight loss. This is where paying attention to nutrition labels will come in quite handy because there is a difference between how much food ends up on our plates and how much food is in an actual serving size. One of the reasons for weight gain is not paying sufficient attention to serving sizes, which means we end up eating far more calories than our bodies need to function.

healthy+weight+loss+rate+per+week_reduce+portion+sizes{Use portion plates to help you lose weight at a healthy rate each week.}

The simple act of eating the proper portion size can help you achieve a healthy weight loss rate per week.

Exercise

Exercise is a great way to burn calories, which in addition to cutting calories consumed, will help you lose weight at a healthy rate each week. By introducing more exercise and other physical activities into your week you won’t have to cut out as many calories in your diet. This doesn’t mean that you won’t have to cut any calories, but being physically active will burn quite a bit of calories.

If you’re looking for activities that burn an amazing amount of calories consider activities like swimming, running and even walking for starters. Playing sports is another great way to burn calories for weight loss so find a sport you enjoy—basketball, tennis, football or golf—and make a plan to play at least twice each week, in addition to your exercise plan.

In addition to traditional physical activities, burn calories where you can by walking more and taking the stairs rather than the elevator. These won’t burn a lot of additional calories, but when it comes to losing weight…every calorie counts!

Fruits & Vegetables

It cannot be stressed enough just how important fruits and vegetables are to helping you accomplish a healthy weight loss rate each week. Besides being packed with nutrients, fruits and vegetables are low in calories and generally high in fiber, which means that you can satisfy your appetite without filling up on calories.

Use fruits and vegetables as your go-to snack between meals; they will hold you over until mealtime and help you create a calorie deficit so you lose weight at a healthy rate each week.

Changing your diet can be difficult, especially reducing or eliminating junk food. There is an easy way to help you get started to achieve a healthy weight loss rate each week and it’s called intermittent fasting. Find out more about it by reading our review of Eat Stop Eat.

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