Weight Loss Pace: How Fast Should You Aim to Lose Weight?

Every dieter wants to know what to expect when setting a weight loss pace. Exactly how much weight can you aim to lose and how fast? With a healthy diet and lots of exercise, you can safely lose about two pounds a week. Of course each person is different. If you want to find out exactly what YOU need to do to lose a healthy amount of weight you should take these steps. First calculate your BMI, you can easily punch in your info online and have this calculated for you or you can use this formula: (weight in pounds/ (height in inches x height in inches)) x 703

underweight= less than 18.5
normal weight= 18.5-24.9
overweight= 25-29.9
obesity= 30 or greater

Calculating your BMI will accurately tell you exactly how much you should aim to lose so that you can effectively learn your own weight loss pace. Now of course you wanted to divide that by 2, this will tell you how many weeks you can safely lose that amount in.


If you burn 500 more calories than you eat every day for seven days you should lose close to two pounds. So if you want to lose weight you’ll need to exercise more and eat less. You should not eat less than 1200 calories, EVER, as it is not safe and ultimately will cause you to gain more fat. You can also calculate how many calories you burn daily based on your gender, age, height, and weight. Many times you can go online and just type in metabolism calculator, punch in your info and you will have the amount of calories you typically burn each day. Depending on how many pounds you are looking to lose a week you can reduce your calorie intake based on this calculation.

If you are looking to lose weight fast your ultimate diet secret is going to be to start eating whole, unprocessed foods. Meaning, cut out refined and sugary foods and stay away from things that are processed. Eat more whole foods such as fruits, vegetables, lean meats, low-fat dairy, whole grains, and nuts and seeds. Also, incorporate healthy fats into your diet such as coconut and olive oil. Additionally, if you are looking to drop water weight that will help as well. You can drop water weight by drinking more water. If you are not hydrated enough your body will retain water. The best way to take in water is to sip on it continuously throughout the day. Also, you can reduce your salt intake, as sodium causes you to retain water as well. Filling your diet with high fiber and high potassium will also help you to not retain water.

Your weight loss pace really depends on you, your specific needs, and your specific goals. As long as you are not cutting your calories below 1200 per day you are still within a healthy range. Calculating your metabolism and your BMI will help you set goals and stay on track. Eating whole foods and limiting processed foods is not only great for weight loss but it’s great for your overall health as well. Exercising daily will also help you lose weight. It will speed up your metabolism long after you’ve finished exercising.

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