However, the reality is that if you’re looking to lose a considerable amount of weight, you are not going to lose it all overnight.
On the upside, you can absolutely lose weight consistently each week, utilizing the right combination of diet and exercise (mostly diet). So, for the purpose of goal setting, many people find it helpful to think about weight loss in weekly terms. Which, of course, begs a further question: how much weight can you realistically lose per week, so that you can accomplish your total weight loss goal as fast as possible? Now, before I begin, this article will NOT be discussing specific methods that you should be using to lose weight. I have discussed this in other articles, and will undoubtedly discuss it more in future articles, so for now the focus will purely be on the question at hand. Basically, when it comes down to it, weight loss is entirely driven by caloric intake vs caloric expenditure. How much weight you’ll lose will depend primarily on how much of a caloric deficit is created each day. This, in turn, is dependent on many factors, including but not limited to food consumption, metabolic rate, activity level, thermic effect of food, and NEAT variation.
But at the end of the day, all of these factors come together to create a specific caloric deficit – the number of calories below your maintenance level of calories (also known as TDEE) that your body now has to work with. As a general rule of thumb, if you are getting 500 calories per day less than your maintenance level, you will lose 1 pound per week. This is how both diet and exercise come together to create the calorie deficit, which results in weight loss.
If you suddenly dropped your calories down to 2000 per day, and started burning an additional 500 calories with daily cardio, then you could stand to lose 3-4 pounds a week. Even more if you limited your salt intake, since you would also begin to shed water weight at the same time.
This is often what has happened when you hear these crazy stories of so and so losing 10 pounds in a week. So, really, the more appropriate question is how much weight should you be losing per week? However, when you lose too much weight too quickly, you’ll pretty much always end up losing a lot of muscle mass as well. This is why I generally discourage drastic bulking and cutting cycles, since it is very easy to lose most of the muscle that you worked hard to put on, if you insist on losing weight so quickly. The bottom line is that you shouldn’t aim to lose more than 2 pounds of weight per week, if you are at all concerned with retaining muscle mass and maintaining strength. If you have more body fat, and are less concerned with your current muscle mass, then you may want to operate on the higher side of this number for a little while – losing between 2-3 pounds per week.
This may be the case if you’ve never built up any muscle before, and really only care about seeing the number come down on the scale. This can be accomplished with a 750 calorie deficit per day or less, which is fairly manageable for most guys. I should also mention that it is important to keep your protein consumption high while losing weight – even higher, in fact, than if you are looking to put on weight! For one, protein requires more energy to metabolize than carbs or fats, meaning that you’ll burn more, calorie for calorie, from eating it. Secondly, protein will help you feel more full and satisfied, which will make it easier to stomach eating fewer calories than you’re used to. I would recommend getting at least 1.2 grams of protein per pound of lean body mass per day when trying to lose weight.
Losing a huge number of pounds in a short period of time can make for compelling headlines, but it is hardly sustainable or healthy, and will likely make you miserable.


Instead, stick to the guidelines that I’ve outlined above, and then figure out from that how long it will take you to lose the required amount of weight. Trust me, the process would leave you feeling so terrible and tired, that it would be almost impossible to sustain. Get the exact 3 meal plans we used to help one of our clients lose 24 pounds using the principles of flexible dieting. Join the 1000s of guys who get our no-nonsense muscle building and nutrition tips, exclusive discounts, and giveaways on a weekly basis. About UsLean Muscle Project is committed to providing affordable, no-nonsense online personal training for guys that want to get into the best shape of their lives. Subscribe today to receive weekly updates on exclusive discounts, giveaways, and no-nonsense muscle building & nutrition tips.
American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! CRL is a Native American owned business specializing in a€?improving the health and life status of Native Americans a€?through education, motivation, training, coaching and a€?technical assistance services. Getting at least 30 minutes of moderate activity most a€?days of the week can help you live healthier, add yearsa€?to your life (and life to your years).
Almost everybody can benefit from getting at least 30 minutes of exercise working hard enough to break a sweat most days of the week. If you have a chronic disease or other health conditions you should check with your doctor to see if it is o.k. Wear comfortable clothing that allows you to move and shoes that are comfortable yet provide support. Doing activities you enjoy will increase your success and quality of life!A  Play games, join sports leagues, hike, take long walks with people you like spending time with, participate in different exercise classes etc.A  If you dona€™t enjoy your exercise program it will be harder to develop the habit of getting exercise most days and our goal is to have physical activity to become a habit of your lifestyle. Be safe, use good posture, don't hold your breath, enjoy yourself and get moving!A  Youa€™ll look and feel better and have fewer trips to the clinic.A  You can enjoy good health and be fit a€“ but only YOU can do it! After all, it can seem pretty discouraging to think about having to lose 50 pounds – but much less discouraging if your break that down into 2 pounds per week for 25 weeks. You can lose that amount of weight in a week, based on manipulating the factors that I outlined above. This can be achieved through whatever combination of diet or exercise that you want, but realistically the majority of it will be diet, since there are only so many calories that you are going to burn in a day from exercise. Different things work for different people and I was lucky enough to find one that worked for me. Transform your body in just 12 weeks with custom workout and nutrition plans designed just for you.
Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension.
It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Put the Fun Back in ExerciseFind activities you enjoy, and aim for 30 minutes a day of "exercise" on most days of the week. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster.
Try a TrainerIf you want a pro to help you get started, consider getting a trainer to show you what to do.
You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate.


Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight. How Much Exercise Is Enough?Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill.
Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace.
Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure.  Make Exercise ConvenientCommit to making exercise part of your schedule. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break.
If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home. Do Mini-WorkoutsAdd 10-minute mini-workouts, and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes.
Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss. Set Up a Home GymPick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. If you have more space and a bigger budget, consider getting a treadmill or stationary bike. Warm Up and Cool DownWarming up before exercise and cooling down after are important for people with high blood pressure. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down. Medication and Heart RateSome heart medications such as beta-blockers or calcium channel blockers can slow your heart rate.
Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications. Beyond Exercise: The DASH DietYou can lower your systolic blood pressure (the top number) by switching to the DASH diet. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For those over age 50, a systolic blood pressure higher than 140 is a greater risk factor for heart disease than the diastolic blood pressure (lower number). Beyond Exercise: Lose 10 PoundsIf you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. Ask your doctor or a registered dietitian how many calories you need daily for weight loss.
Beyond Exercise: Watch Out for SaltNational guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt).
By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points.



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