Healthy weight loss is 1 to 2 lbs. fat per week. Remember that for every pound you lose, you must create a calorie deficit of 3,500. A calorie deficit occurs when you take in fewer calories than you burn in a period of time. Therefore, to lose 1 to 2 pounds of fat in a week, you need to burn 3,500 to 7,000 more calories than you take in through food in that week. This equates to a deficit of 500 to 1,000 calories per day. To achieve a calorie deficit of 500-1,000 calories per day, you must burn 250-500 calories through diet and the other 250-500 calories through exercise. Monitor and adjust your eating and drinking habits. You don’t have to be incredibly anal when it comes to tracking your calories, but you do need to know which foods and drinks are high in calories in order to avoid these things. Additionally, you want to get a good idea of whether what you’re eating and drinking is really the right thing that’s setting you up for successful weight loss. Burn 250-500 calories most days by participating in calorie-burning physical activities such as jogging, swimming, biking, or riding an elliptical trainer. You should aim to do four to six workouts per week. If you are trying hard to lose weight but not losing 1-2 lbs. per week, you should strive to increase your calorie deficit by adjusting your eating or exercise habits. On the contrary, if you lose much more than 1 to 2 pounds. a week, then you need to make sure you don’t change your eating habits too drastically. Keep in mind that you will likely burn more than 2 lbs. right at the beginning of your weight loss efforts. Additionally, those who need to lose a significant amount of weight may see bigger changes to begin with, as their new healthy habits will create a much larger calorie deficit. Either way, the rate of weight loss should eventually stabilize down to the recommended weekly loss average of 1-2 pounds.
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