If there is one thing that we all want, it is to lose weight fast and safe!
Well, most of us want to lose weight fast, but “safe” isn’t something that we care about too much. As long as we can get rid of those extra pounds hanging around our belly, buttocks, and thighs, we’re as happy as a pig in a mud poke!
But how much weight can you lose in a short amount of time?
How much is safe?
Understanding how to lose weight fast and safe is important, as it will ensure that you will stay healthy while still shedding those extra pounds.
Lose Weight Fast and Safe: Understanding Calories
Before we can get into how much weight you can safely lose per day or week. You need to understand calories.
Calories are not a unit that measures how much your food weighs.
How much fat is in your food?
It is a unit that measures how much energy there is in your food. The average person needs about 2000 calories per day — give or take a few hundred.
When you eat 2000 calories per day, you are supplying your body with all of the fuel it needs to keep your organs running. Your heart needs about 300 calories per day, and your brain uses about 10% of the energy you consume.
All of your other organs need energy, and you need the energy to do your work, eat your food, and live your life. Your daily caloric consumption will ensure that you have the energy you need for everything, and consuming exactly the right amount of calories will keep you at a steady weight.
Now, let’s take a look at how you can lose weight by eating the right number of calories…
Lose Weight Fast and Safe: Calories and Weight Loss
When you eat 2000 calories per day. You are going to maintain your weight. You will neither lose nor gain weight. You’ll stay right where you are. If you’re too skinny, 2000 calories per day won’t correct this problem. If you’re overweight, 2000 calories per day won’t help you lose weight.
If you want to lose weight. You either have to burn more calories than you eat. Or you have to eat fewer calories than you burn. It sounds confusing, but it’s quite simple.
- If you eat a normal 2000 calories. But you burn 2500 via exercise and your daily activities. You will be burning more calories than you eat.
- If you eat 1500 calories. But your body burns 2000 per day. You are eating fewer calories than you burn.
Now, as you can see above, we took 500 calories off your daily caloric intake in the examples. Why 500?
Experts, dieticians, professional trainers, and just about everyone that knows about weight loss will agree that this is a safe number of calories to burn every day. Whether you reduce your food intake by 500 calories or increase your activity level to burn 500 more. You should try and limit yourself to just 500 calories extra per day.
Why is this?
Studies have shown that burning too many calories per day can cause your body to go into survival mode. Your body isn’t accustomed to being deprived of nutrients. So it goes into a freak-out mode when it finds itself short more than 500 calories.
It will stop burning fat as much. Your metabolism will slow down, and your weight loss efforts will fail. By keeping your weight loss efforts to 500 calories per day. You’ll be losing weight safely and quickly.
Lose Weight Fast and Safe: How Much Weight Can I Lose?
With the formula given above, you can lose exactly 1 pound per week. At 500 calories per day, multiplied by 7 days in a week, you will burn 3500 calories in a single week. It is a well-known fact that burning 3500 calories extra results in just 1 pound of weight loss, so burning 500 calories per day will guarantee weight loss of 1 pound per week.
That doesn’t sound like a lot, but let’s look at it in the long term. 1 pound per week is:
- 4 pounds in a month
- 24 pounds in six months
- Almost 50 pounds in a year
While it may take a while, the truth is that losing 50 pounds in a year is more than most people can claim to have done! How can you do this?
1. Eat Less
If your body burns 2000 calories per day, only eat 1500 calories. Those 500 additional calories needed by your body will have to be pulled from your fat stores. You’ll burn the pound of weight per week.
2. Exercise More
If you burn 2000 calories per day, eat 2000 calories’ worth of food and burn 500 calories via exercise. You’ll use up 500 calories of fat, and you’ll still lose the pound per week.
3. Combine the Two
Why not eat 1800 calories’ worth of food and burn 300 calories via your exercise? The total will still be 500 calories that your body has to burn from fat. You’ll lose your desired pound of weight every week.
It doesn’t matter if you ask a doctor, a personal trainer, a holistic health counselor, or a dietician. They’ll all tell you the exact same thing. Burning 500 calories per day is the safest way to lose weight.
The truth is that it’s going to be a lot of hard work to keep track of your calories. Do exercise to lose weight, and keep up with a diet. It’s not going to be as fast as you might like, but it will definitely be safe!
You may be able to get your weight loss up to 2 pounds per week with the help of a dietician, but you can lose 1 pound a week all on your own by following the tips above to lose weight fast and safe!