What’s A Healthy Rate To Lose Weight? (And Why You Shouldn’t Try To Lose It Quicker!)

Is There A Healthy Rate to Lose Weight?

Like most people, if you’re trying to lose weight, you probably want to see fast results. According to health experts however, fast weight loss is actually the least effective way of trying to get into shape. What’s worse, losing a lot of weight too quickly can be dangerous.

So, what’s a healthy rate to lose weight safely and keep the lost fat from creeping back in?

Why Fast Weight Loss is Bad

If you’re looking to enjoy permanent results, trying to lose weight too fast is a bad idea. This is because fast weight loss can only be achieved through an unhealthy diet that either restricts certain foods, entails the consumption of only liquids (juice, soup, etc) over a period of time, or involves a dramatic cut on calorie intake.

While such diets are fast acting, their results are often short-lived. More often than not, the instant you resume normal eating habits, you not only gain back all lost fat but also pack on some extra fat.

In addition to being short-lived, fast weight loss can also cause some dangerous side effects on the body. Rapid weight loss not only results in significant reduction of body fat but also sees the loss of water weight and lean body mass. This in turn triggers all manner of negative side effects ranging from irregular heartbeats, to anemia, to formation of gallstones, to lowered metabolism rate, and more.

Free Report: Top 5 Exercise Mistakes

The Recommended Healthy Rate To Lose Weight

When it comes to weight loss, a gradual but consistent reduction in body fat offers the safest and most effective way of ensuring permanent results. Gradual and consistent weight loss gives the body enough time to adapt to the changes, helps prevent the health risks that come with fast weight loss, and greatly reduces chances of any lost weight from creeping back in.

Following this concept, health professionals state that a healthy rate to lose weight is 1 to 2 pounds a week. This loosely translates to burning 500 to 1000 more calories than you consume each day.

Weight Loss Can Be Easy

The great thing about the recommended healthy weight loss rate of 1 to 2 pounds a week is that it’s quite easy to achieve. All you need to do is eat less and exercise more than you usually do.

For instance, with simple dietary changes such as choosing low calorie foods, reducing portion sizes, avoiding sugar-rich snacks, and going for low fat versions of dairy products, you can effortlessly slash around 250 to 500 calories of your normal daily intake.

Add In Some Exercise

Combine your dietry changes with regular activities that burn around 500 calories (e.g. an hour of Zumba, 40 minutes of martial arts blasts, 45 minutes of running up & down a flight of stairs, or an hour of tennis) and you’ll be well on your way to achieving a healthy weight.

For best results go for weightlifting and strengthening exercises as well since they increase muscle mass and resting metabolic rate thereby enabling you to burn more calories. A fitness tracker will make a great investment too, as it helps you to easily monitor your calorie input and output and therefore achieve the targeted caloric deficit.

Top 5 Exercise Mistakes (Free Report)

Knowing what not to do is as important as knowing what to do when it comes to working at a healthy rate to lose weight. It’s about taking action to do more of the right things, and fewer of the wrong things every day.

Did you know your exercise routine may actually be hindering your weight loss efforts? There are certain mistakes that are easy to make which can cause your weight loss to slow down and even cause you to gain weight!  Download my free report, Top 5 Exercise Mistakes to help you avoid these weight loss mistakes so you get the results you deserve.