Healthy diet for maximum weight loss
Consult with your doctor before you begin your program. According to the Centers for Disease Control and Prevention, you should aim to lose 1 to 2 pounds per week -- between a quarter and a third of a pound per day -- when trying to lose weight. Given that one pound of fat equals 3,500 calories, you can feasibly lose two pounds per week by subtracting 1,000 calories from your diet each day, or by calorie reduction and increased calorie expenditure totaling 1,000 calories. As you age you typically need fewer daily calories and males typically require more calories per day than females. If you want to maximize your weight loss, the best approach is gradual rather than trying to lose a lot of weight in a short amount of time. For long-term results, weight loss should be gradual.
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Extreme dieting -- consuming fewer than 1,100 calories per day -- will put you at risk for a number of unwanted side effects. You can get a general estimate of your daily caloric needs by multiplying your target weight by 12 to 15 -- based on your daily activity level. Experts agree that daily calorie reduction combined with regular physical activity on most days of the week -- 60 to 90 of minutes of cumulative activity per day -- is the safest, healthiest goal for gradual weight loss. This formula does not take into consideration age and gender, both of which would alter your daily needs. Extreme dieting is not only an unsafe approach to weight loss, but also an ineffective means to long-term success. In order to achieve this goal you have to create a caloric deficit -- burning off more calories than you consume. For example, if your target weight is 135 pounds and you are moderately active, then you can multiply 135 by 13 for a rough estimate of 1,755 calories per day. In order to achieve your ideal body weight, you first need to determine how many calories your body needs each day to sustain your daily activities and then create a safe, effective plan for weight loss.
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