Losing weight is a simple
mathematical formula: You need to
burn more calories than you eat.
Experts generally recommend
creating a deficit of 500 calories
per day through a combination of
eating fewer calories and increasing
physical activity. Over the course of
a week, this should yield a loss of
about 1-2 pounds of fat.
If you want to lose weight faster,
you'll need to eat less and exercise
more. Bottom line: 1,050 to 1,200
calories and one hour of exercise a
day (but be sure not to dip below
this calorie level for safety's sake).
On this type of plan, you can expect
to lose 3-5 pounds the first week, or
more if you weigh over 250 pounds.
"Dieters who follow the plan can lose
2 pounds from diet and 1 pound
from exercise each week, and even
more if they have more to lose,
because the more fat you have to
lose, the faster it comes off," says
Dansinger.
You may lose even more weight
initially if you limit salt and
starches.
"When you reduce sodium and cut
starches, you reduce fluids and
fluid retention, which can result in
up to 5 pounds of fluid loss when
you get started," explains Dansinger.
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