It is good to evaluate your diet and exercise routine before you begin. Write down all the food and beverages (soda, alcohol) you consume on a typical day. Be honest with yourself. Then calculate how many calories you burn on average. There are calorie calculator tools online you can use to help you with this. If you want to lose 2 pounds per week, you will need to create a deficit of 1,000 calories per day. It’s recommended to keep your total weight loss to around 1-2 pounds per week maximum for the best results in keeping it off long-term.
It is generally not safe or realistic to eat 1,000 fewer calories per day, so you will need to increase the amount you exercise. Cardiovascular exercises are great for burning calories quickly. Running, bicycling, swimming, and aerobics will get your heart pumping and fat burning. It is also very important to include strength training as part of your workout routine. Lift weights or use bodyweight exercises (push-ups, pull-ups) to build muscle which in turn helps your body burn fat even faster.
Of course, when it comes to working out, the most important part is to just get moving. Do not worry if you are not fit enough to go for a long run. Walking is a very good place to start. Pick activities that you enjoy. The more fun you have, the more likely it is you are going to stick with it. The number of calories you burn per session depends on the activity, intensity, and your starting weight. Use an online exercise calculator to figure out how much you will burn. Combine this with your calorie restriction for food and you should reach a deficit of 7,000 total calories per week, which equals a 2 pound loss!
Finally, remember not to overdo it! It is important to lose weight at a healthy pace. Doctors generally recommend no more than two pounds per week. While it may be tempting to crash diet, you will often end up at a higher weight as soon as the diet stops. If you lose weight gradually, not only will you be healthier but you are more likely to keep it off!
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I need to lose 30 pounds in the next 45 days. How many calories do I need to burn a day?
Jennifer – Losing 30 pounds in 45 days is not healthy and definitely not recommended for long term weight loss success. If you lose it too fast through severe dieting and exercise, you will gain it back quickly and your metabolism will slow down from the loss in muscle tissue that was burned in the process. Shoot for a 500 calorie deficit per day which will provide a 1 pound loss per week (3,500 calories in 1 pound). Burn the calories through exercise while keeping your calories at a minimum of 1,500 per day if not more. Use our calculator to get the specific calorie requirements for yourself.