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The best way to lose weight fast typically relies on severe caloric deprivation–below 1,200 calories per day. Not eating enough calories can also lead to valuable muscle loss and a sluggish metabolism as well as increase your chances for gallstones and heart problems, says Somer. For example, to drop two pounds a week, you will need to reduce your intake of weekly calories by 7,000 (one pound equals 3,500 calories).
For instance, if your average daily caloric intake is 2,400 calories, reduce them down to 1,400. Instead of aiming for losing a specific number of pounds, choose to make overall behavioral changes that include regular exercise and healthy eating habits. Avoid the immediate gratification of crash dieting, which will most likely affect your health and appearance.

The main problem with shedding pounds too quickly is it almost never lasts for at least 95 percent of fast dieters.
When the body operates more efficiently on fewer calories, the metabolism usually slows down too. In addition most people who drop pounds quickly regain them back just as fast, and in many instances, they gain even more additional pounds. In other words, a person who is extremely overweight or obese will probably drop more weight each week than someone who is only five to ten pounds overweight.
You should also evaluate the types of food you eat and choose the best and most healthful diet foods to lose weight. Don’t lose more than two pounds a week, and more importantly, incorporate healthy, permanent lifestyle changes that will help you get slim and stay slim forever.

Since exercise counts as a deficit, the calories burned during exercise can be deducted from the 1,000 calories. If you burn 300 calories exercising, adjust your caloric intake up 300 calories which means you could consume 1,700 calories a day and you should still lose about two pounds a week. In addition, crash dieters may also suffer side effects that affect their health and appearance.

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