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5 Things About: Healthy Weight Loss

I have received many questions recently about healthy ways to lose weight and I would like to preface this list of 5 things by saying fad diets and crazy fasts are not the way to go.

  1. To lose weight you need to be in a caloric deficit, meaning you consume fewer calories than you are expending. Think of it like this: Calories in needs to be less than calories going out. It really is pretty simple.
  2. To lose one pound a week you need to be in a caloric deficit of 3500 calories. The best way to do this is to combine eating less calories and burning more calories – that means exercise! Cardio is great for burning calories. See these posts for ideas to freshen up your cardio routine.
  3. You should never eat less than 1200 calories a day. Eating less than 1200 calories slows down your metabolism, since your body thinks a famine is coming. It is not nice to tease your metabolism in this manner. Play nice and eat healthy well-balanced meals loaded with nutrient rich veggies, fruits and grains.
  4. The longer it takes for you to drop the pounds, the better chance you have of keeping them off. Remember: slow and steady wins with race. This is why you should really think of losing weight as making a life style change rather than dieting. Once you lose the weight, you want to maintain all those healthy habits that helped you shed those pounds in the first place.
  5. Losing 1 to 2 pounds a week is considered healthy. Losing more than 2 pounds a week is a serious shock to your body. This also means you are not starving yourself or depriving yourself. Fad diets, or diets that have you cut out an entire food group leave you feeling less satisfied and full which leads you to cheat on your diet and then give-up. Remember it is a life style change you are working towards and having a healthy relationship with all kinds of food.

Looking for more tips and encouragement? Check out these diet tips for they will surely help. Of course, reading FitSugar regularly should help too!

Good luck!

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intensebandgeek intensebandgeek 9 years
I love these tips, Fit!
juiceejuice juiceejuice 9 years
so i know that 1-2 lbs a week is healthy, but sometimes it's more like 3 lbs a week for me. is that bad, health wise, anyways?
mrbunsrocks mrbunsrocks 9 years
It's a good reminder. I've been on the weight loss bandwagon for about three months now, and I've lost 13.5 pounds. I'd like it to go more quickly, but deep down I realize that it's better if it's slow. It's also important to remember that the less you have to lose, the slower it will come off (when I started working out/dieting, I was at a BMI of's now 21.5). If you have more to lose, your body will likely lose weight faster. And you always lose more in the first week.
KirstenBS KirstenBS 9 years
That all makes sense, thanks :)
jamiegirl jamiegirl 9 years
I'm not really concerned about losing weight what I would like is to firm-up. I use to dance and then I was in good shape but after college I just stopped and now I feel flabby all over. Where should I look for realistic firming up tips?
JustMe21 JustMe21 9 years
I'm in the process of loosing weight. I need to loose 20 lbs. If I play my cards right, I can loose it before next year.
pinkflats pinkflats 9 years
oh these are great tips, fit. i've taken a break from dieting/exercizing but i'm getting back to it. i will print this to keep a reminder to myself not to overwork.
the-makeup-blogette the-makeup-blogette 9 years
thanks for the tips!
ktacce ktacce 9 years
"it is not nice to tease your metabolism this way" hahahah :rotfl:
kiddylnd kiddylnd 9 years
It's always a good reminder. I'm prone to skipping breakfast and I know it's best to make sure that meal gets in there. Just means I have to wake up earlier!
melda melda 9 years
oh thank you
beingtazim beingtazim 9 years
these are good - thanks for sharing. its always important to remember such things!
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