The smartest, most effective and sustainable way to drop weight and keep it off is to lose 2 pounds a week. Losing more than this can cause negative side affects such as a decrease in overall muscle content or a drop in your basal metabolism, which will make it harder to keep the weight off when returning to a regular diet.
Sure, there are plenty of weight loss tools out there that promise to help you lose 10 pounds in 2 weeks, 20 pounds in a month, and so on, but here’s what you have to ask yourself: do you want to gain back all of the weight that you lose?
Any weight loss program that allows you to lose more than 2 lbs a week is going to be very hard to stick to. A crash diet is likely to slow down your metabolism and make it harder to stay at a healthy bodyweight.
In fact, any weight loss program that promises you that you will lose any faster than that is likely just trouble. If you hear of this kind of garbage from a product or program, don’t do it! As stated above, you might lose it in the short term but you will likely gain it back and then some (and that’s not even considering the potential health damages that losing faster than that can cause).
Long story short, congrats for landing on this article; if you are looking to lose at this rate, you are on the right track for dropping weight and keeping it off.
Here’s what it comes down to:
There are 3,500 calories in a pound; that’s 7,000 calories total (2 pounds) that you need to cut out or burn each week.
That means that in order to lose 2 pounds every 7 days, you need to have a deficit of 1,000 daily.
The strategy is to get your daily deficit of 1,000 with a combo of diet and exercise. Ideally, that’s 500 extra calories burned daily, and 500 calories less eaten.