The amount of weight that you manage to lose depends on various things. First of all it will depend primarily on your calorie intake, and the proportion of that which you manage to burn. This in turn depends on how much exercise you decide to engage in, and how strenuous it is. It will also depend a lot on the types of food and drinks that you consume. However, while understanding the implications that all these factors have on weight loss results, we can discuss how much weight one can manage to lose in a week from a generic point of view.
For instance, as a general rule of thumb, if you manage to burn 500 more calories than you consume on each day of a given week, you should be able to lose between 1 and 2 pounds by the end of the week. Now, the issue is all about how realistic this is for you. Every person differs from another in terms of lifestyle, age and various other issues. So the key is to be realistic. We often hear of plans that seem too good to be true as they promise you that you will be able to lose more than 5 pounds in just one week. But is this possible? It might be but from a general viewpoint it is not realistic.
Besides, it is definitely not a good idea to go to an extreme weight loss plan where you practically starve yourself. Your body is going to suffer if your do that since you will basically be exposing yourself to various problems, as a result of fewer nutrients, vitamins and minerals which are essential to keep you going. Besides weight lost in crash diets is not going to be retained, and most likely after a short period of time you will end up regaining it, and more than the original kilos lost too! So it is much better to do this gradually, little by little, and lose weight step by step rather than aim for an almost impossible goal.
In reality you can lose more than that. If for example you cut back some 600 calories from your diet and work out for two hours daily, you could expect to lose some 7 pounds in a week. But apart from making your life more stressful and the whole process really tedious and strenuous, you are going to end up with nutritional deficiencies and muscle loss, among others.
To step up weight loss without sacrificing long term results the best option is to intermittently cut back on calories. Your aim should be to avoid slowing down your metabolism, and to never overhaul your whole schedule. Drastic measures are not going to work well, and it is better to stick to losing 1-2 pounds a week and be realistic, rather than aim for more than that and fail altogether.
Foods that help with weight loss
Reasonable portions and careful choices are very important when it comes to food, and when you are trying to lose weight you need to avoid certain foods, and stick to healthier options. Since the weight loss process takes a while, food choices may seem to be somewhat limited and lack of variety may make you lose your motivation to stick to your diet plan. However it is best to embark on a weight loss program that is well planned, rather than a crash diet where you try to starve yourself. Besides, it is best to lose weight gradually not too quickly, as various problems could arise in that case, and you had best avoid them. So the best option is to be aware of some of the best food choices that can help you set up a diversified meal plan for every day, and which at the same time will enable you to stay healthy and lose those extra kilos more easily. Here are some of the best foods to help you lose weight:
- Vegetables, especially leafy green veggies such as spinach, collards, kale and swiss chards. These are low in calories and carbohydrates. But they are rich with fiber. Apart from being very nutritious, eating such vegetables will help you to add more volume to your meals, but without increasing your calorie intake. Other great vegetables you should consume include cauliflower, cabbage, broccoli, and brussels sprouts. These are referred to as cruciferous vegetables. They contain lots of fiber as well as good amounts of protein.
- Potatoes – adding some boiled potatoes to your meal will not only help to fill you up but also allow you to eat some truly healthy. Potatoes are rich in several nutrients and since they rank well on the satiety index you will not crave for much more food, thus helping you to stick to a smaller meal.
- Tuna – low in calories, but high in proteins, tuna is a lean fish which is low in fats.
- Salmon – salmon is very healthy and also satisfying. It supplies you with protein, iodine and several nutrients. Other oily fish varieties which are also good options include herring, trout, mackerel and sardines.
- Lean meat – a reasonable amount of lean meat in your diet can help you get protein, and overall meat is considered to be a weight loss friendly kind of food if taken with moderation.
- Beans and legumes – these are very beneficial for weight loss. Kidney beans, lentils, and black beans are all high in protein and fiber, and thus help to lead to satiety.
- Soups – if prepared with healthy ingredients, soups are great for weight loss. Soups enable you to feel more satiated due to the high levels of liquid, and yet calories are limited.
- Cottage cheese – most dairy products are removed from our diet when we start our mission to lose weight. This is because they are high in fats. However cottage cheese is perfect because it contains lots of protein, but very little fats and carbohydrates. Apart from that it is also very satiating.
- Nuts – nuts are not fattening and they make for an excellent snack since they contain a good amount of proteins and fiber.
- Whole grains – oats, quinoa and brown rice are great for weight loss.
- Fruits – especially grapefruits and avocados.
Foods to avoid when losing weight
We all have one thing in common – we need to eat because we need the energy to survive and carry on with daily tasks. However we cannot eat everything and anything because of the fact that certain foods will make us get overweight. There are obvious fatty and sugary foods that it is best to avoid, or limit as much as possible. And then there are seemingly healthy food options, which might not be as healthy as we expect them to be. So let us discuss some foods that we had best to avoid when we are trying to reach certain weight loss goals.
- Sugar free products – how many products do we see on the supermarket aisles that are advertised as being sugar free? Naturally while trying to lose weight we may be more inclined to purchase such products in the hope that they help us reach our goal. Such products may be low in calories if you were to see what is listed on their packaging, but in reality consuming them can easily increase your insulin level, which ultimately leads to consuming unhealthy sugar alternatives which are present in them.
- Low fat foods – do not be tempted to eat a lot of low fat foods simply because they are low fat. Often people do this as they have the illusion that they are consuming fewer calories. However such foods are generally high in chemicals and additives which are added to replace natural elements, to make them ‘low fat’.
- High fiber snacks – snack bars are often said to be high in fiber. We all know that fiber is important, but these snacks are too high in fiber and as a result they do not work that well for our body. The fiber intake had best be consistent throughout your day, and in that way it will reduce hunger, and improve your digestion. But consuming a lot of fiber all at once ultimately leads to the contrary effects and possibly even stomach upsets.
- Whole milk – despite the fact that milk is known to be healthy, while trying to lose weight you need to avoid drinking whole milk. This is because it is full of extra fat as well as cholesterol. Opt for skimmed milk instead.
- Certain fruits – fruits such as ripe pineapples, grapes and mangoes are best avoided while trying to lose weight since they are very high in natural sugars.
- Salad dressing – you probably increase salads in your diet plan as salads are great to lose weight. However, you might be committing a mistake – adding salad dressing such as mayonnaise and salad creams, which are very high in fats!
- Frozen meals – frozen meals are full of sodium as this helps to increase their life in the freezer. This makes your body retain water, and this makes you bloat up. Consequently as you see this, you are less likely to work harder to lose weight. So it is best to opt for natural, fresh whole foods and vegetables.
- Juices, artificially sweetened drinks and alcohol.