According to the Mayo Clinic calculations, losing 5 pounds of fat requires a calorie deficit of 17,500 calories. To reach that level in two weeks, dieters need to achieve an average calorie deficit of 1,250 calories per day through either reduced food intake or increased exercise. As the Mayo Clinic explains, a calorie deficit is defined as the difference between calories consumed and calories burned.Know More
WebMD advises against cutting calorie intake any lower than 1,050 to 1,200 calories a day. Cutting calorie levels too low can be unhealthy. Additionally, lowering calorie intake can slow the metabolism and actually hinder weight loss. WebMD also recommends reducing salt and starch intake. Both salt and starch increase water retention in the body, so eliminating those items can lead to losses of water weight.
For rapid weight loss, WebMD recommends avoiding sugars and the fats from meat and dairy in favor of vegetables, fruits, fish and lean meats. The Mayo Clinic suggests eating smaller portions, eliminating high-calorie foods or substituting them with lower-calorie alternatives. Both WebMD and the Mayo Clinic recommend keeping a food journal or diary to keep track of calorie intake and exercise as well as to identify behaviors that lead to increased calorie consumption. WebMD suggests dieters aim to exercise at least one hour each day.Learn more about Fitness & Exercise
The Mayo Clinic recommends dieters set a healthy weight loss target of only 1-2 pounds a week, with 15 pounds per week being well beyond a reasonable goal. Based on this recommendation, it may not be healthy to lose 30 pounds in only two weeks.Full Answer >
According to the Mayo Clinic, the general method of weight loss requires a person to consume fewer calories than she burns each day to create a "calorie deficit." Most healthy individuals lose a pound by achieving a 3,500 calorie deficit over a set period of time. For instance, losing 4 pounds in a month requires a calorie deficit of approximately 500 calories per day.Full Answer >
While it is possible to lose water weight safely during an overnight sleep, the amount of actual weight lost is much less than five pounds. According to nutritional experts, the average person loses up to two pounds of water weight each night. Most of this water is eliminated through sweating. In addition, while asleep, every time a person exhales a little water escapes out of the mouth.Full Answer >
Eating small meals every two or three hours leads to steady weight loss, according to Fit Day. Six or seven small snacks a day is another alternative. Anaerobic and aerobic exercises shed additional calories, and strength training is an important part of an exercise plan and weight loss. Aerobic exercise is most beneficial when conducted for 30 minutes at least six times a week.Full Answer >