How to Lose Weight by a Certain Date
Losing 5 percent to 10 percent of your body weight can yield significant health gains, even if you're obese. Potential health benefits include a lowered risk of heart disease and diabetes. According to the National Heart, Lung and Blood Institute (NHLBI), the most effective and successful weight-loss plans aim to reduce overall weight by 5 percent to 10 percent over a six-month period with a weight loss of 1 to 2 lbs. per week. A pound is equivalent to 3,500 calories, so you'll need to create a weekly deficit of 3,500 to 7,000 calories for this rate of weight loss.
Instructions
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Multiply 3,500 by the pounds of weight you want to lose, and then divide this result by the number of days you have to lose it. This is your required daily caloric deficit to reach your weight-loss goal. For example, if you want to lose 20 lbs. in 100 days, your result would be a deficit of 700 calories per day.
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Calculate how many calories you currently eat per day. Formulate a daily diet plan that reduces this number of calories by at least half of the daily caloric deficit you've calculated. For 20 lbs. in 100 days, this would equal a reduction of at least 350 calories eaten per day.
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Exercise away the remaining amount of your calculated caloric deficit almost every day to achieve your weight-loss goal. Engage in moderate-intensity aerobic activity most days of the week, as suggested by the American College of Sports Medicine's 2007 Physical Activity and Public Health Guidelines, along with two full-body strength-building sessions per week.
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Tips & Warnings
Don't think of this as a diet. You're embarking on a new life plan, which includes healthy eating choices and regular physical activity.
Set a realistic weight-loss goal --- one that involves losing 1 to 2 lbs. per week --- to achieve by a certain date to maximize your chances of success.
For safe weight loss, the NHLBI suggests daily intakes of 1,000 to 1,200 calories for women and 1,200 to 1,600 calories for men. If you need to create a greater caloric deficit to meet your weight-loss goals, make up the difference with exercise.
Choosing lower-fat/higher volume foods such as vegetables and whole grains can help stave off feelings of deprivation without forcing you to reduce every portion size.
Use your daily planner not only to plan out your diet and exercise program, but also to record your daily results. Keeping a food intake and physical activity journal can help you accomplish your weight-loss goals.
Consult with your physician before beginning any weight-loss plan.
Do not allow your daily caloric intake to fall below 800 calories without medical supervision.
Rapid weight loss tends to lead to regaining lost weight.
References
Resources
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