Questions and Answers

Q - What are the guidelines about the maximum amount of weight a person should lose during one week of a weight reduction program?

A - In order to lose a pound of fat you must create a 3500-calorie deficit a week. This deficit is created in two ways: (1) decrease the number of calories you eat by 500 a day, or (2) increase the number of calories (500 calories/day) you expend in a program that includes proper conditioning and strength training.

For safe and effective weight loss, you must do both. The degree to which you can change your diet and your exercise regimen depends upon your lifestyle. If you are making healthy choices and exercising regularly, it may take more work to lose weight. If you are considerably overweight and have not been paying attention to diet and exercise, then little changes may produce initial results more rapidly. Strength training will help with your long-term body composition goals by increasing lean mass.

Safe and effective weight loss is a gradual process that can produce weight loss of a half-pound to two pounds a week. To lose more than two pounds per week, the amount of food has to be greatly restricted and the level of activity must be significantly increased. A high level of calorie restriction often leaves a person undernourished and burned out. By pacing yourself with quality food, proper amount of exercise, adequate amounts of rest and an adoption of a healthier lifestyle, you will ensure that the weight you lose will actually stay off.