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Slow weight loss is easier to maintain than rapid weight loss.
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Losing weight is a goal more than half of Americans aspire, according to the International Food Information Council Foundation. But only the right approach ensures you lose weight safely and decreases your chance of gaining some of it back. Although your ability to lose weight depends on the nature of your workout regimen and how healthily you eat, the right speed at which to lose weight is one that requires a steady approach.
One to Two is Just Right
The Centers for Disease Control and Prevention and American Council on Exercise recommend setting your weight-loss goal at one to two pounds per week. It's possible to lose this weight in a safe manner that combines regular exercise and a healthy diet low in calories. Although this rate might feel discouraging if you have a significant number of pounds to lose, you can still lose up to eight pounds a month at this rate.
Make Calories Your Friend
Whether you wish to lose a pound per week or would rather take an ambitious approach and lose closer to two pounds, it's time to get acquainted with the calories you consume and those you burn. If you want to lose weight, it's necessary to consume fewer calories than you burn on a repeated basis. This phase is called a caloric deficit. When your total deficit reaches 3,500 calories, you lose a pound of fat.
Keep It Steady
It might be tempting to try to lose weight quicker than the guideline, especially if you're anxious to see results. Fast weight-loss methods, such as fad diets and excessive workouts, aren't practical because they're difficult or dangerous to perform for an extended period of time. The best approach is to focus on developing a healthy lifestyle that you can sustain. If you lose weight quicker than the recommendations, it's also possible that you'll feel tired or even develop health issues such as gallstones.
Get Moving and Eat Well
The simplest way to put your body in a caloric deficit every day is to devote time to exercise while also consuming a diet low in calories. Two or more strength-training sessions and 150 to 300 minutes of cardio per week can raise your metabolism and burn enough calories to help you lose weight. "USA Today" reports that simple methods of reducing your intake of calories include shrinking the size of your meals and snacks, cutting liquid calories and regularly eating healthy snacks to avoid being excessively hungry during meals.