How Much Weight Loss Is Too Much?

The Centers for Disease Control and Prevention advises losing no more than one to two pounds per week as the key to losing weight and keeping it off. Often people become enthusiastic about changing their lifestyle and push themselves hard for the first few days. Eventually, they tire quickly and become discouraged. It is important to take this change slowly.

Water Weight

It is possible to lose 20 pounds or more a week; however, most of this weight is water weight which is often regained in a few weeks. When an inactive person begins to exercise and eat portion-controlled meals, the body begins to break down glycogen for energy, which increases the amount of water-weight- oss. Once the body uses all the glycogen, the fat-burning process begins and this decreases the amount of weight loss due to the decrease of water weight.

Excessive Weight Loss

Excessive weight loss contributes to many health concerns such as abnormal menstruation, libido loss and mineral deficiency. Insufficient amount of daily calories can attribute to fatigue and malnutrition. Quick weight-loss scams also have severe side effects; however, properly losing weight involves exercise and healthy diet.

Exercise

A well-balanced exercise regime includes cardio and resistance strength training. To burn fat, you should be in the range of 60 to 70 percent of your maximum heart rate. Heart rates vary depending on gender, age and physical health. A simple way to find your maximum heart rate is to subtract your age from 220 (for men) or 260 (for women).

Strength training builds muscles, helps with posture and tightens your body. Use heavier weights with less repetition to bulk up and lighter weights with more repetition to tone. Be sure to pay attention to form to prevent any injury.

Caloric In-Take

Active women need 1,200 to 1,600 calories per day whereas; men need 1,800 to 2,000 calories per day. You will feel hungrier as you become more active. This is normal. Your body needs a certain amount of calories in order to burn fat. It is important to replenish your body with the proper foods that help with weight loss and satisfy your appetite.

Healthy Eating

Half of your plate should be full of vegetables and the other half should be split between carbohydrates and protein. Eat real foods that consist of: fresh vegetables, fruits, whole grains and legumes. Preparing the food is also crucial--baking, steaming, broiling and stir-frying is preferred. Five to six small meals throughout the day is ideal.

Eat as many fresh vegetables, fruits, nuts and seeds as you want. Other foods should be avoided and excluded altogether. These foods are empty calories that do not provide any nutritional value. Here is a list of foods that should no longer be in your house:
-Refined whites
-Sodas
-Junk and processed foods

Proper Sleep

It's important for your body to rest. Your body is going to go through a massive change and needs to be properly rested to provide energy for the next day. Be sure to sleep eight hours a night.