Losing more than 1lb a month

LindseyYoung1

I seem to lose 1 lb a month consistently, but I would like to lose more like 1lb a week. What can I do to increase my weight loss, while still maintaining healthy and nondangerous habits? I keep a food log, and I exercise 30 minutes a day.

juggernaut1974

Eat less or burn more calories through exercise.

How many pounds total do you have to lose? The more you have to lose, the more aggressive you can safely be with your rate of loss.

nordlead2005

Safe sustainable weight loss is 1-2lb/week or up to 1% of your body weight per week. You also have to take into account nutrients, which means you may be capped by how big of a deficit you can create while getting the nutrition your body needs.

If you want to lose more weight, eat less food or exercise more. Either one, doesn't matter which really. Just make sure you eat at least 1200 calories/day and average weight loss doesn't get too high.

TavistockToad

How much do you have to lose all together?

wilsoncl6

It all depends on how much you have to lose overall. If you have plenty to lose, then you can be more aggressive about your caloric intake and reduce it unless you have some kind of medical dietary needs or you can increase the amount/intensity of your physical exercise. As a female you should also consider some factors, such as hormones and cycle as you'll tend to retain water weight during those time periods so depending on how long you've been tracking and when you're weighting, you could have lost more than that but just weight during an inopportune time. Always weight at the same time of the day and the same day of the week or month to get the most accurate readings.

jemhh

A pound of fat is approximately equal to 3500 calories. (Take note of the word approximate.) To lose an additional pound per month, you'd want to cut out about 875 from your weekly caloric intake or raise your calorie burn by 875 or do some combo (e.g., cut calories by 625 and raise calorie burn by 250.) You can cut all of those calories out of one day or spread it throughout the week.