25.Sep.2012 Weight Loss Rate

Being Realistic and Maintaining

Man on Scale



It’s important to realize that healthy weight loss does not occur rapidly. A safe weight loss rate is gradual and steady.

There are diet programs out there that promise massive amounts of weight loss in very short periods of time.


When you lose weight rapidly, you’re not losing fat, you’re losing water and muscle mass.


As soon as you go off your diet, you gain the weight right back because it wasn’t rooted in fat burn.

The truth is that you should strive to lose 1 to 3 pounds per week with diet and exercise.

A safe weight loss rate of 1 to 3 pounds per week is attainable and long lasting. In order to achieve this, you need to burn upwards of 500 to 1000 calories more than you eat per day.

Here’s how to figure it out.

Calculate how much weight you can lose in a week.



1. Determine the amount of calories you burn during the week WITHOUT exercise. Use this BMR Calculator.

As an example, let’s say you weight 130 pounds, and you burn about 1500 calories a day without working out.


1500 calories multiplied by 7 days a week = 10,500 calories burned during the week without exercise.

2. Calculate the amount of calories you burn per week during exercise.

If you exercise to burn 500 calories a day, 4 times a week: 500 x 4 =2000 calories burned during exercise per week.

Add 10,500 + 2000

Total Calories BURNED Weekly: 12500


3. Calculate the amount of CALORIES YOU EAT per week. Say, for this example, you are on a 1000 calorie diet.

1000 calories a day multiplied by 7 = 7000 calories consumed during the week.

Total Calories CONSUMED Weekly: 7000

4. Subtract the Total Calories Burned Weekly from the Total Calories Consumed Weekly.

12500 calories – 7000 calories = 5500 calorie deficit

There are 3500 calories in a pound, so based on these figures the amount of weight loss is 1.57 pounds per week.

In losing weight at a healthy rate of pace, you will attain real results that are maintainable and life long.

More Weight Loss Tips 

From Weight Loss Rate to How to Burn Belly Fat Home

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