When people want to lose 2 pounds a week, they often go about it the wrong way. If you want to lose weight fast, the wrong way, then you will never lose more than a few pounds a week, if ever at all. The proper way to lose the extra pounds is through a healthy diet and a regular exercise program.
The first step to losing weight is to identify your motivating reason for wanting to lose 2 pounds a week and establish an accurate goal for yourself. How many calories are you consuming each day? Real, is the key word here. In general, it's not realistic for anybody to ever say, I'm going to lose 2 pounds a week today and keep that weight loss to that amount throughout the week.
That's because it takes a very concerted effort over a long period of time to lose any weight at all. You do need to be consistent, however, and you also need to have a plan for changing your eating habits so that you are burning more calories at a healthy rate. For example, when you eat every two or three hours, instead of having a large breakfast, have a smaller one. This will prevent you from feeling hungry later on in the day and it will also help to regulate your energy level so that you don't feel drained after having a big dinner. So, instead of having a large lunch, have a smaller dinner.
When establishing your daily calorie deficit, there are many different factors to consider. These factors include: how much exercise do you perform each day; when are you eating each meal; how many hours are you sleeping each day and other lifestyle factors. In order to lose a lot of weight, you'll want to create a consistent calorie deficit that is larger than your body's requirements for daily function. To determine your needs, you should divide your daily calorie needs by six or seven and this will give you an idea of where you stand in regards to maintaining your ideal weight.
Another way to lose a lot of weight is through liquid intake. Many people are under the impression that liquids provide no benefit to weight loss, but they can do just the opposite. While fruit juices are excellent for your health and help with weight loss, they also have calories and are not absorbed well by the body. A better option would be to drink water. If you can substitute juice for water in your diet, you will drastically improve your chances for success.
The amount of sleep you get each night is another way to improve your chances for success. One pound of weight loss would come out to about twelve hours of sleep. If you get more than eight hours of sleep a night, you would benefit significantly from increasing your fluid intake to one or even two quarts a day. For those who prefer not to put anything into their body while sleeping, water is also an excellent alternative.
If you follow all of the suggestions above, you would find that your daily calorie deficit would be much larger than the BMR of about thirteen thousand calories. That would leave you with about five hundred extra calories that would go unused. Therefore, your weight loss would be slower than if you followed the BMR. However, as soon as you increase your caloric intake below the BMR, your metabolism will increase and the pounds will start to drop off.
Ideally, your caloric deficit should be about thirteen thousand calories less than your normal BMR. By increasing your caloric intake by about one percent a day, you will reach your desired BMR. Of course, this will take some time, but as long as you are eating more than your maintenance calories, you will lose the weight. When I started losing weight, I increased my calories slightly each day until I was consuming well over two thousand calories per day. I would then take a protein supplement like powder, a vitamin pill, and an iron supplement. After about two months, I was eating just over one hundred pounds less than my normal BMR.
Comments
Post a Comment