Why Should One Pound Of Fat Loss Per Week Be Your Goal?

One of the main fitness goals for most of us is to get rid of the extra pounds of fat on our bodies. The obesity rate just keeps increasing in the US. This is true despite all of the health advice that’s readily available. With so much processed food and fast food also being very readily available, obesity has become its own pandemic. Even in this day and age of body positivity, there are still plenty of people who want to be in better shape.

Obviously, the amount of fat loss needed is going to vary from person to person. There’s a huge difference between somebody who needs to lose over 100 pounds as opposed to somebody just trying to get rid of 10 extra pounds. If you have more to lose, you may get rid of a lot of weight quite quickly.

Don’t Defeat Yourself

The mental side of fat loss tends to defeat many people before they ever try losing weight. I see one of the biggest problems with weight loss is that when people want to do it, they look at the totality of it. When you think to yourself “Man, I have to lose 100 pounds”, you’re making it so much harder on yourself. The better way to think is to set a goal of 5 to 10 pounds of fat loss. This seems so much more doable.

So what should be your weekly goal? You want to actually lose fat, as opposed to muscle. It’s just not gonna happen overnight. For most of us, one pound of fat loss per week is a very doable goal.

Losing one pound of fat per week is a very reasonable and sustainable rate of weight loss. This way you can lose fat for real, and keep the muscle size you have. If you’re trying to shed a few pounds, you may be wondering how to reach this goal on a weekly basis. Here are a few tips to help you lose one pound per week.

Create A Calorie Deficit

One pound of fat contains 3500 calories. In the simplest terms, if you decrease your calories and increase your energy expenditure by 3500 calories you will lose one pound of fat. 3500 calories are quite a bit though. It’s not something you can get rid of in one day or even a few days. The doable goal to go for is to take 7 days to do it.

To lose one pound of fat per week, you will need to create a calorie deficit of approximately 3,500 calories per week. This can be achieved through a combination of diet and exercise. For example, you could aim to cut 250 calories per day from your diet and burn an additional 250 calories per day through exercise. This would add up to 500 fewer calories per day. Over 7 days this would result in a total calorie deficit of 3,500 calories. This should result in a one-pound loss in one week.

Eat A Healthy, Balanced Diet

In order to create a calorie deficit, you will need to make sure you are consuming fewer calories than you are burning. Eating for fat loss doesn’t mean you need to completely deprive yourself of your favorite foods. You simply need to focus on eating more whole, unprocessed foods and cutting back on added sugars and refined carbs.

Alternatives to fast foods and processed will be required. To make this easier, planning and preparing meals to take with you can be very helpful. Protein shakes are also handy to keep around. If you do eat out for lunch or dinner, choose lighter options that are still flavorful.

Don’t Neglect To Exercise

Exercise is an essential part of any weight loss journey. In addition to helping you burn calories, exercise can also boost your metabolism and improve your overall health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This is recommended by the Centers for Disease Control and Prevention (CDC).

Cardiovascular exercise is going to have your body constantly moving and will burn away plenty of extra calories. It will take the required effort to get results. Fortunately, whether you want to go at a moderate pace or a vigorous one, you’ll ultimately get results. Try running, cycling, boxing, jump roping, and more for variety to get the most out of your cardio workouts.

Build Muscle To Boost Metabolism

Another factor in burning enough calories to burn one pound of fat per week is your metabolic rate. Your metabolic rate, or metabolism, is the rate at which your body burns calories. Increasing this is essential to succeeding at weight loss. If you can increase your resting metabolism, you’ll be in a great position to reach your fat loss goals.

One of the most effective ways to boost your resting metabolism is to build more muscle. This is because muscle tissue requires more energy to maintain than fat tissue. Basically, the more muscle mass you have, the more calories your body will need to burn to support it. When you build muscle through strength training exercises, your body will increase its resting metabolism in order to meet the increased energy demands of the muscle tissue. As a result, you will burn more calories at rest and may be able to lose weight more easily.

It’s important to note that building muscle is a slow process and requires consistent strength training and adequate protein intake. However, over time, increasing your muscle mass through strength training can help boost your resting metabolism and support weight loss efforts.

Stay Consistent

Losing one pound of fat per week requires consistency. This means sticking to a healthy diet and consistent exercise routine over time, rather than trying to make drastic changes for a short period of time. With dedication and hard work, you can reach your weight loss goals and maintain a healthy weight for the long term.

One Pound Per Week Is Very Achievable

Overall, losing one pound of fat per week is a realistic and sustainable goal that can be achieved through a combination of diet and exercise. By creating a calorie deficit, eating a healthy diet, incorporating exercise into your routine, and staying consistent, you can shed those unwanted pounds and reach your weight loss goals.