A middle-aged man runs on a treadmill while being observed by a physical trainer.
Image Credit: monkeybusinessimages/iStock/Getty Images With a healthy diet and exercise, you can lose the weight you want to lose. In order to lose weight, you must burn off more calories than you consume. While many people feel weight loss should be instant, it takes time to get the physique you are looking for. At 230 pounds, the Centers for Disease Control and Prevention recommends losing weight at a rate of 1 to 2 lbs. per week. Dropping pounds fast is unhealthy.
Advertisement
Calories
In order to lose weight, you must burn off more calories than you consume. This is done through exercise, healthy eating or a combination of the two. One pound equals 3,500 calories. The most healthy way to lose weight is to take off 1 to 2 lbs. a week. To do this, you must lower your caloric intake or increase the amount of calories you burn through exercise, or simply combine the two. The reason for losing 1 to 2 lbs. a week is because this will allow you to develop a habit of eating healthy and exercising on daily basis.
Advertisement
Video of the Day
Losing Weight
In order to lose the weight you want to lose, you must develop what is called a caloric deficit. This can be done through a healthy diet, exercise or a combination of both. If your caloric deficit is 3,500 to 7,000 calories for the entire week, it is possible to lose between 16 and 32 pounds in four months. This is calculated based on an average of four weeks in a month. Sources say that it is possible to lose more weight by increasing your caloric deficit, however, it is not as healthy.
Advertisement
Decreasing Calories
The CDC says that in order to lose weight, cutting 500 to 1,000 calories per day will help you reach the recommended mark of 1 to 2 lbs. per week. By pairing this information with the recommendation of 60 to 90 minutes of moderate physical activity most days of the week, you will reach your goal of 16 to 32 lbs. of weight loss in four months.
Advertisement
Healthy Lifestyle
By the time you lose 16 to 32 lbs. in four months, it is very likely that you will continue the new lifestyle that you have started. Both the USDA Center for Nutrition Policy and Promotion and CDC say that by losing weight gradually, you will develop a habit of exercising and eating healthy on a daily basis.
Advertisement
Advertisement
references
Centers for Disease Control and Prevention: Healthy Weight
U.S. Department of Agriculture: Department of Nutrition Policy and Promotion: Energy Balance and Weight Management-Caloric Deficit
references
Centers for Disease Control and Prevention: Healthy Weight
U.S. Department of Agriculture: Department of Nutrition Policy and Promotion: Energy Balance and Weight Management-Caloric Deficit
A middle-aged man runs on a treadmill while being observed by a physical trainer.
Image Credit: monkeybusinessimages/iStock/Getty Images
Image Credit: monkeybusinessimages/iStock/Getty Images
Centers for Disease Control and Prevention: Healthy Weight
U.S. Department of Agriculture: Department of Nutrition Policy and Promotion: Energy Balance and Weight Management-Caloric Deficit
