When most people set a weight loss goal it usually involves losing as much weight as possible in the shortest period of time. So is it always best to lose weight fast and what’s the secret to actually doing this?
How to Lose Weight
First things first, how does one actually lose weight to begin with? The answer is relatively simple, burn more calories than are consumed. The way to accomplish this is through diet and exercise.
Most people have heard this a million times. But what they may not realize is that weight loss nutrition can account for 80% of the results achieved while exercise accounts for the remaining 20%. Putting these two ingredients together is by far the best method to achieving lasting weight loss and fitness.
Lose Weight Fast
Is fast weight loss the best way to lose the pounds? Not necessarily. The reason is that when a person loses weight it isn’t just made up of fat but includes muscle and water. When the number of calories consumed each day isn’t enough to meet the body's daily needs, it will begin burning stored calories. The goal should be for these stored calories being burned coming from fat and not muscle, which also can be burned for energy or calories. It’s common when first starting a new diet to lose a significant amount of weight in the first week or so. This weight loss can consist almost entirely of water weight.
This is fine, and can be normal, but in general it’s best to lose about one to two pounds per week in order to ensure that mostly fat is being burned. Including a strength training program along with a healthy new diet will help maintain or even increase muscle, with the added benefit of strengthening the bones. So besides adding a strength training program to preserve muscle how does someone loss one to two pounds of mostly fat per week?
Cut Calories to Lose Weight… but Just Enough
To accomplish optimal weight loss and still preserve muscle, one needs to cut their calorie intake just enough to lose about one or two pounds per week. Cutting calories to much can cause the body to starve for calories, and in response it will begin burning muscle.
The first step is to calculate how many calories a person needs just to maintain his/her current weight. An easy to use calorie calculator can be found at the Mayo Clinic website.
Subtracting 500 calories from this number should result in one or more pounds of weight loss per week. Just remember not to cut calories too much, say below 2000 calories for a man, because the result will be loss of muscle and strength.
References:
Schuler, Lou. The Testosterone Advantage Plan. PA: Rodale Inc., 2002.
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