If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you’ll need to eat less and exercise more.
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further , that’s dangerous.Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat.Walking when the weather’s nice is a super-easy way to keep fit, To maintain your weight, it’s a good idea to know your BMR basal metabolic rate as well known. Your BMR will tell you how many calories you should consume each day. It is important to eat enough to eat all day and not starve yourself as this do not lower your metabolism and lose weight.Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight lose he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet:
- Eat vegetables to help you feel full.
- Drink plenty of water.
- Get tempting foods out of your home.
- Stay busy — you don’t want to eat just because you’re bored.
- Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
- Don’t skip meals.