A pound of fat is equal to 3,500 calories, so you must burn 500 to 1,000 calories more than you consume every day to lose 1 to 2 pounds per week. At this rate, you can expect to reach a loss of 70 pounds in about 9 months.
If you’re a dieter who has a large amount of weight to lose, it’s important to be patient and stay focused on your long-term goals. A loss of 70 pounds in seven months is entirely possible if you lose an average of 10 pounds per month, or 2 to 3 pounds each week.
Losing 70 lbs. in such a short period will to take some hard work. You must stay focused; in 8 weeks, you’ll be feeling lean and mean! Now, you will need to make some very significant lifestyles changes: examining your food choices and eliminating the unhealthy items from your diet immediately.
It depends on the amount of calories you burn. If you burn 3,500 calories, which amounts to 1 lbs. per week, you will lose 4 lbs. a month. Consequently, you will need 17.5 months to achieve your goal.
How can I lose 70 pounds in a week?
Write down everything you eat, as well as the duration and type of exercises you perform each day. Keep a weekly record of your weight loss in this notebook, and if you aren’t losing the 2 to 3 pounds you need to each week, go back and reevaluate your diet and exercise program. You might need to scale back your calories or bump of your workouts a bit.
If you want to average a weight loss of 10 pounds per month, you’ll need to lose an average of 2 to 3 pounds each week.
Find activities that you enjoy doing, as these will be the ones you’re most likely to stick with. Join a walking club, buy a bicycle or try out a new outdoor activity with a friend. Aim for 150 total minutes of moderate-intense activity each week.
Image Credit: converse677/iStock/Getty Images. Diet and weight loss are hot issues for many people. According to the Boston Medical Center, an estimated 45 million Americans go on a diet each year. If you’re a dieter who has a large amount of weight to lose, it’s important to be patient and stay focused on your long-term goals.
Remember that you can eat the most nutritious, healthy foods, but if you’re eating too much of them, you’ll sabotage your weight-loss goals. Invest in a small food scale or measure out your food with measuring cups. Serve your meals on small plates and resist second helpings. Instead of eating three large meals each day, try dividing them up into five to six smaller meals. This will help you stay satisfied and adjust to smaller portions.
How long does resistance training take to lose weight?
A paper in the publication Current Sports Medicine Reports from 2012 notes that 10 weeks of resistance training can increase lean weight, decrease fat weight and improve your resting metabolic rate by as much as 7 percent. An increased metabolic rate means you burn more calories at rest, so it’s easier to lose weight.
Once the quality of your food improves, cut your portion sizes. Invest in a food scale and a set of measuring utensils so you stay on target because many serving sizes are smaller than you may estimate. Some people find that eating five or six smaller meals, rather than three large ones, helps keep their hunger and cravings at bay. A food diary can also help you stay on target with your calorie goal. Do not eat fewer than 1,200 calories per day as this can stall your metabolism and deprive you of important nutrients.
Low-calorie diets that contain 1,000 to 1,200 calories are another option offered by healthcare providers. This diet usually consists of small portions of whole foods, but are designed by dietitians and your progress monitored to ensure your health. Both VCLDs and low-calorie diets don’t usually provide enough calories for you to participate in any notable exercise.
Once the quality of your food improves, cut your portion sizes. Invest in a food scale and a set of measuring utensils so you stay on target because many serving sizes are smaller than you may estimate.
Both VCLDs and low-calorie diets don’t usually provide enough calories for you to participate in any notable exercise. Advertisement.
When you first start a weight-loss plan, you may experience quicker loss, but it’ll taper off as your body becomes accustomed to the dietary changes and physical activity and your metabolism drops due to your shrinking size. Advertisement.
Although fasts and fad diets promise quicker loss, you’ll likely experience nutritional deficiencies, a decreased metabolism and loss of muscle. Also, the faster you lose the 70 pounds — the more likely you’ll gain it back quickly, too.
How long does it take to lose 70 pounds?
The same goes for nutrition: start small, and soon you will be able to lose 70 pounds in 4 months. While losing weight is already a challenging task, maintaining it is even harder. It is proven that those who lose weight rapidly tend to gain it even quicker.
As for the exercises, you can do cardio exercises, strength training, or swimming . Any of these will make you lose calories and, subsequently, weight. Furthermore, it is better to combine different exercises. For example, one day you go jogging and the next one you exercise with resistance bands and weights (2).
Take It Slow. It is not right to make yourself suffer from starvation and working out all day long. No pain no gain is a great motto for those who want to lose weight, but you should not take it literally. You cannot achieve the desired result overnight, and by overworking you are likely to harm yourself.
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