When it comes to losing some extra pounds, everybody wants quick outcomes. It seems unreasonable because you didn’t gain this weight in few days or some weeks.
According to the Center for Disease Control and Prevention, a healthy and desirable rate of weight loss is almost 2 pounds per week.
If you settle for crash diets or other extreme workouts for dramatic weight loss, you can experience quicker weight loss at first, but the pace can slow down as you get closer to your target weight loss goal.
Therefore, the most ideal situation will be the one in which you lose an average of 2 pounds per week. Following this regime, you will be able to lose 45 pounds in approximately 5 and a half months.
What is a safe weight loss plan?
The healthiest approach used to lose weight is referred to as a safe weight loss plan. Healthy weight loss not only involves improvements in diet and workout habits, but also the acceptance of an overall improvement in your ongoing lifestyle.
It takes sheer commitment and determination to lose weight as it is not an easy task. A safe weight loss is to lose 2 or 3 pounds per week through a nutrient-rich and balanced diet along with quality exercise.
If you want to lose 3 pounds per week only by drinking juice, then it is not considered as a safe and advisable strategy.
Immense benefits of modest weight loss
A modest weight loss can give you a lot of health benefits like improvements in blood pressure, blood sugar, and cholesterol levels.
If you lose even about 5 to 10 percent of your overall body weight, you can decrease the risk factors for chronic diseases related to obesity.
Precisely, you are required to burn more calories (say 1000 or more) than you consume each day for the whole week to lose 2 pounds per week. Doing so, without adding exercise leaves you with fewer than 1,200 calories per day, which could create severe nutritional deficiencies.
The rapid weight loss with low-calorie diets (i-e.800 to 1,000 calories) may be prescribed for extremely obese people, but such weight loss comes with risky side effects.
However, it is recommended to not cut your calories this low unless a doctor has prescribed it and is constantly monitoring your health.
Moreover, the weight that is quickly lost can be regained more easily and by exceeding an average of 2 pounds per week might also result in a greater muscle loss. A loss of 45 pounds may sound dramatic, but it is considered small for people who need to lose hundreds of pounds.
It is also observed that people having massive weight to lose are tend to lose 45 pounds more rapidly compared to someone who is losing just to maintain an ideal right.
Healthy Eating Habits
A healthy eating plan comprising of healthy foods is needed to maintain an ideal weight. One can use an online calculator or consult with any doctor or nutritionist to calculate how many calories you need to burn for maintaining weight.
It is safe to cut down about 500 to 1000 calories per day but make sure that the consumed calories are of the highest quality. It is recommended to completely skip processed foods, sugary sweets, soft drinks, and alcohol. Along with that, take meals having modest portions of lean proteins, leafy greens, whole grains, and low-fat dairy.
To lose 45 pounds rapidly, it is recommended to make scrambled eggs, bell pepper, and mushrooms at breakfast, salad with steamed chicken, 1/4 of an avocado and mixed raw vegetables at lunch, grilled steak with small sweet potato and steamed broccoli for dinner.
If you feel hungry in between, it is advisable to take vegetables, raw nuts or seeds, fresh fruit, or a cup of low-fat plain yogurt instead of high-calorie foods like granola, trail mix, or any other energy bars.
Exercise for Losing 45 Pounds
According to the American College of Sports Medicine, spending at least 250 minutes in exercise per week will help to lose a significant amount of weight, like 45 pounds more rapidly.
This is nearly 60 minutes of exercise in five days throughout the week. You can reach your 45-pound weight loss goal faster if you will exercise more along with maintaining a low-calorie diet.
“Interval Training” includes combining workouts of higher intensities and low intensity cardio drills, helping you improve the strength routine for multiple workouts each week while “Metabolic Resistance Training” includes lifting weights in a circuit-style workout.
In the Journal of Obesity, a research paper published in 2011 describes that to reduce body fat with increased fitness levels, the “interval training” is better than any other type of exercise.
In the Current Sports Medicine Report, a paper published in the 2012 issue suggests that “Resistance training” can increase metabolic rate, which will help in losing weight and reducing body fat. Hence, both exercise routines are beneficial and can be used for effective weight loss.
Conclusion
To lose 45 pounds speedily, you might have to burn a huge amount of calories through diet and exercise to reach your goal. The key is to maintain a healthy diet and involve in physical activities like running and cycling to boost weight loss.
The weight loss journey can become tougher as you approach near your ideal weight but remember one thing-don’t give up! Always consider that one bad day or week could set you back a bit, but with persistence, you can still accomplish your target. However, if you fail to comply the food and fitness schedule, revitalize your goals to make them easier to accomplish.