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Author: Mari
Date: 07-24-02 14:54
Hi, everyone. I was wondering if you guys can give me some information concerning weight lose. I have been on a diet for three weeks and have been exercising almost everyday for two of those weeks. I have lost 4 pounds. How many pounds should I be expecting to loose each week. I have changed my diet dramatically. I am eating healthy. My friends tell me just to be patient. I would like to loose 10 pounds per month but is this possible? Thanks.
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Author: Dee
Date: 07-24-02 15:35
Hi!
How much you can expect to lose depends on a number of factors, not least of which is how many calories you eat, versus how many calories you burn up each day in exercise and normal activities. How much stress you are under in your daily life/work/school will also afect your rate of weight loss, as will factors about individual metabolism that I don't fully understand. I believe too -- though it may sound silly -- that basic personality may affect it too: I am convinced that fidgety people like my husband, who can't sit still for 2 minutes, will burn up more calories than someone like me, who has no trouble lying motionless on the sofa to watch a good movie! It seems to me that most people seem to lose 1 to 2 pounds a week if they are eating a normal mixed diet, and perhaps a little more if they follow a plan like the Atkin's diet, which doesn't suit me. I'm not much help I guess, but it sounds as though you have great friends!!!
Have a good day,
Dee
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Author: Dustin
Date: 07-24-02 16:42
A healthy range is 1-3 pounds a week. How much you lose depends on a few factors. First, you must understand that 1 pound of fat is equal to approximately 3500 calories. So in order to lose 2 lbs a week, you need to burn 7000 more calories a week than you take in. This should be accomplished though lowering your food, cardio, and weight training.
Many people say that you should reduce you daily caloric intake by 500 calories. 500 x 7 days = 3500 calories or 1 lb of fat. You can use the calorie counter on this web site to approximate how many calories you need a day to maintain you weight. For me, it says I need 2500-2900 calories just to maintain my weight of 192 lbs. I have found personally that I can manage quite fine with just 1400-1600 calories a day (this is my target atleast). This means from my diet alone, I should be losing about 2 lbs a week. Other people on this forum will suggest 1200-1500 calories a day. I think you really have to test the water to determine what the right range for yourself is. Try to eat healthy food... lots of vegitables and fruits, lean meats such as chicken, turkey, and fish... cut back on the potatoes (which are evil according to the last book I read), and refined grains such as bread and pasta... eat more whole grains. Remember to reward yourself too. I have some fruit popsicles (60 cals) that I use if I've excercised and met my caloric intake.
Cardio expends energy (and improves you health in many ways) without building too many muscles. How much energy depends on how long and how intense you are, and of course which activity you choose. I personally aim to burn 2500-3000 calories a week through running (actually my goal has more to do with distance, but the calories fit nicely).
Weight training helps build muscles, which in return burn fat. The more muscle, the high your metabolism, the more calories burned every day. I'm not an expert on weight training, although there are several people here who are. Weight training is definately beneficial and should be apart of your weight loss routine.
Remember also that the amount of weight you can lose depends on the weight you start from. I heavier person could lose quite more that 2-3 lbs a week, while someone whose in the healthy weight range may only lose a lb a week or every two weeks.
I recommend using www.fitday.com to track you caloric intake and activities (its free). I've been using this to track every single morsale that enters my body, and to gauge how much energy I expend every day.
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