How to loose 2 pounds per week
How to lose 2 pounds per week
Like any other venture or endeavor that people make plans towards achieving, weight loss requires some degree of dedication. This does not, however, mean that you have to put yourself under insane pressure or feel down and out when you're not getting results as quickly as you might have desired.
You should just have a plan that you stick to, and you may even seek the advice of a professional to this effect if you feel that's necessary. Talking about having a workable weight loss plan, you can attempt to lose around 2 pounds every week, and this can be achieved is what this article seeks to address. Mind you, a one-size-fits-all approach should not be applied to weight loss programs. Everyone's need varies based on body mass index (BMI) and some physiological parameters, particularly as it relates to an individual's emotional and/or mental well-being.
Deal with the basics first
It's easy to assume that a 2-pounds per week weight loss plan is perfect for an obese individual. However, to adequately draw up a plan, you need to steer clear of the assumptions and deal with the fact. This is where knowing what a healthy body weight looks like becomes important. That said, the main variable to have recourse to is the body mass index (BMI). BMI is gotten by dividing the value of your bodyweight (in pounds) by your height (in2) and then multiplying the result by 703. The unit of BMI is kg/m2.
Note that we decided to stick with pounds to remain consistent with the flow of the article's title. BMI can be measured directly using kilogram for weight and meters - albeit squared - for height.
Given that:
Your height = 75 inches (which equates to 6 feet; 3 inches); and
Your bodyweight = 230 pounds
Your BMI = [230 ÷ (75)2] x 703
= 28.7kg/m2
You shouldn't be deterred by the Math jargon up there...you can know your BMI without much ado by using the calculator designed for such a purpose.
The BMI value in our example falls within the overweight range, meaning you will have to shed some weight to arrive at a normal healthy range.
You can refer to the table below to know the classification of BMI based on the chart provided by the Centers for Disease Control and Prevention
BMI Range (in kg/m2)
Classification
<18.9
Underweight
18.5 - 24.9
Normal (healthy) weight range
25 - 29.9
Overweight
>/= 30
Obese
Still on the basics; it will also do your weight loss goal a whole lot of good if you know the caloric value of some classes of food. For instance, the average caloric value of fat is 9 Kcal/g and 4 Kcal/g - apiece - for protein and carbohydrate. You can find out more about calories contained in specific food items here.
Consume fewer calories than you burn
Having gotten the basics out of the way, let’s dig in deeper. In rooting for a 2-pounds per week weight loss routine, you will be aiming to burn approximately 1000 calories daily. Mind you, 3,500 calories are equivalent to 1 pound (of weight). That said, as you will be burning those calories, you must see to it that you do not consume more (calories) than you are given off. This is, however, beyond counting calories as you will have to be mindful of your basal metabolic rate (BMR).
BMR? What exactly does that mean?
BMR defines the amount of energy (in calories) your body requires to carry out basic functions such as breathing, blinking, digestion, and cell production. It has to do with the number of calories used up in carrying out these functions within a 24-hour cycle. The basal metabolic rate varies for both men and women. The final BMR is usually obtained after factoring in physical activity.
A man can calculate his BMR using this formula: 66 + (6.3 x weight (in pounds)) + (12.7 x height (in inches)) – (6.8 x age (in years))
For a woman; it is 655 + (9.563 x weight (in kg)) + (1.850 x height (in inches)) – (4.676 x age (in years)).
Now, let’s consider two 32 years old individuals – a man and a woman – who engage in high-intensity exercises. Both of them have the same height of 5ft 11 inches (that is, 71 inches) and a weight of 82kg.
BMR =
Man
Woman
66 + (6.3 x 82) + (12.7 x 71) – (6.8 x 32)
655 + (4.35 x 82) + (4.7 x 71) – (4.7 x 32)
= 1,200.7
= 1,195
Factoring high-intensity exercises; we multiply the initial values by 1.5
1,801.05 Cal
1,792.5 Cal
Once again, a BMR calculator is there to the rescue if math is not your thing.
Since you have an inkling of your BMR now, you should not attempt to stock up your food bank or refrigerator with foods/drinks containing a high number of calories. Consider a diet that revolves around lean protein, whole grain, vegetables, and fruits. You will need to minimize your intake of carbs and also cut down on soda, fruit juices, junk foods, and processed foods.
Physical activities
As you are looking to lose 2 pounds per week; the exercises you will be engaging in should be those of moderate-high intensity. In this wise, you may want to consider going on a one-hour 5.2mph run; this helps you burn at least 500 – 800 calories on the go. Doing high-intensity cardio for an hour can also see you burn between 400 – 600 calories. Brisk walking, cycling, swimming, canoeing, and resistance training are some of the other physical exercises you can do to burn a significant number of calories in one week. A list of activities, along with the calories burned is provided here.
Coupled with all that has been discussed above, you should also find ways of easing off stress – have some “me” time, meditate, reduce caffeine consumption, reduce screen time, etc. – and get some good hours of sleep.
Always remember that consistency is what makes the difference. You will have to stick with the right combination of exercises and dietary interventions and run with the vision week in, week out.
References
Ainsworth BE, et al. (2011). Compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise 43: 1575.
Ohsiek S, Williams M. Psychological factors influencing weight loss maintenance: an integrative literature review. J Am Acad Nurse Prac. 2011; 23(11): 592- 601.
https://www.k-state.edu/paccats/Contents/PA/PDF/Physical%20Activity%20and%20Controlling%20Weight.pdf