Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of holistic personal development, combined with personal support from expert life coaches.

Explore Article Library


What Is Reasonable Weight Loss?

By Carol Walsh

If you read ads in the newspaper, watch infomercials on TV or click on internet pop-ups, you'd assume that quick and easy weight loss is a piece of cake. "Lose 10 pounds in two weeks, "Lose 10 pounds in 10 days, and "Lose 10 to 18 pounds in less than six weeks are just a few of the claims that set our expectations for the task of melting away extra fat. But are those results really possible?

According to the National Institutes of Health and the American College of Sports Medicine, one to two pounds a week is considered safe and appropriate weight loss. This guideline is often cited by the medical community to help dieters lose body fat without also losing lean mass and to avoid dehydration. Safe may be well and good, but one to two pounds a week sure sounds wimpy compared to what the weight loss industry has to offer!

To sort through what's fantasy and what's real, consider first what it actually takes to use the energy that 10 pounds of stored body fat represents. At 3,500 calories per pound, 10 pounds of fat represents 35,000 calories of stored energy. The average person burns about 100 calories walking or running one mile. So to lose the 10 pounds in one week, a person would have to run 350 miles or 50 miles per day. This is assuming, of course, that eating habits aren't changed while adding all that exercise.

Can you imagine expending that much energy? Can you imagine covering 50 miles and not being hungrier than on a day when you didn't? It is probably safe to say that losing 10 pounds of fat loss in one week, by exercise alone, is nothing short of laughable.

But what about losing 10 pounds of fat in a week by dieting? Is there a way to avoid eating 35,000 calories in a week (5,000 per day)? Considering that a typical middle-aged female (5"5", 170 pounds, less than 30 minutes of vigorous exercise beyond daily routine activities) maintains her weight on about 1,900 calories per day, this too would be impossible. She can't possibly eat more than less than nothing! How about eating nothing and running only 31 miles per day for a week? Now that would be a way to combine dieting and exercise to lose 10 pounds of stored body fat. Again, laughable.

Because 10 pounds of body fat in a week is out of the question, how realistic is the two pounds per week "safe weight loss guideline? Once again, to answer this question, let's go back to the numbers. Two pounds of fat weight is equivalent to 7,000 calories or 70 miles of running/walking per week. Is it reasonable to expect someone to run 10 miles per day every day of the week and at the same time consume the same food as usual? Or to eat 1,000 calories less than usual for seven days without going crazy? For our sample woman, cutting 1,000 calories would mean eating about half her usual and about 500 calories less than what her body really needs to maintain basic functions at rest.

By now it should be clear that even one annoying pound of fat holds a significant amount of energy. By cutting back food about 300 calories a day and by adding a 2 mile walk each day, a person could expect to lose one pound of body fat each week. If this new routine is kept up each day for a full year, it would represent a hefty 50 pound weight loss. On the other hand, it takes adding only 100 calories more each day (or moving 100 calories less) to add up to an extra 10 pounds in a year.

No matter how you do the math, successful weight management involves setting reasonable and realistic goals. One day's diet and exercise routine won't necessarily affect your weight the next day, and it may even take a few weeks for significant weight changes to register on the scale. Keep up with the habit changes, however, and they're bound to pay off in fat loss as the energy deficits accumulate.

About The Author

Carol Walsh is a registered and licensed dietitian who provides nutrition counseling services http://www.corvallis-clinic.com. Also visit for more weight loss info.


AND EXPLORE...

Addictions
Astrology
Careers & Employment
Communication
Creativity
Dating
Depression
Diabetes
Diets
Divorce
Education
Environment
Ethics
Exercise
Family
Goal-Setting
Grief & Loss
Happiness
Health
Kids & Teens
Leadership
Love
Marriage
Meditation
Nutrition
Organizing
Parenting
Psychology
Public Speaking
Relationships
Schools
Self Help
Self Improvement & Motivation
Sexual Relations
Spirituality
Stress Management
Travel and Leisure
Women
Writing


From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...
 
Get a free Hypnosis Download at Facebook
Copyright © 1997-2016 Trans4mind Ltd