Reasonable Time Frame for Weight Loss

Many dieters set unrealistic weight loss goals and quit their fitness routines when they feel they are not shedding the pounds fast enough. But the best way to achieve permanent weight loss is to drop pounds gradually through increased exercise and better nutrition.

What is a Healthy Rate?

• According to the Mayo Clinic, those who want to lose weight should try to lose one to two pounds a week. A 200-pound person who wants to lose 50 pounds should plan on 25 to 50 weeks to achieve the goal.

  Severely overweight individuals might lose three to five pounds a week or more, but this usually tapers to one or two pounds a week.

Go Slow

• According to Discovery Health, "Losing 15 pounds in two weeks is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly."

  In other words, losing one or two pounds is more likely to result in permanent weight loss and helps ensure that you are losing fat instead of muscle or water weight.

Exercise Works

• Perhaps the most important component for achieving permanent weight loss is to pursue a disciplined exercise regimen.

  To lose one or two pounds a week, work out from 30 to 60 minutes three to five times each week, depending on starting weight, metabolism and current fitness state.

  Strength training should be combined with cardio exercises to achieve your best results. Muscle burns more calories than fat, so the more muscle you build, the more efficiently you burn calories.

  Over-exercising is unlikely to result in permanent weight loss. Start slowly, and gradually build up your exercise routine.

Diet Right

• To lose one to two pounds of fat per week, remember that weight loss is about moderation, rather than deprivation. You can treat yourself once in a while, as long as you don't overdo it.

  Fat and carbohydrates are necessary for brain and body health and should be consumed in moderation. According to fitness expert Bob Green, who helped Oprah Winfrey lose weight, you should "concentrate on cutting back about 10 percent of [your] overall calorie intake."

  Incorporate plenty of fruits, vegetables, low-fat proteins, complex carbs, water and calcium into your diet. Healthy diet changes should be considered a permanent lifestyle improvement, rather than a temporary fix.

Warning

• Even though anyone can lose weight, those with sedentary lifestyles who are severely overweight or have serious health conditions should consult a doctor before beginning an exercise regimen. Your physician will be able to give you advice on how to achieve your ideal weight.