A Schedule For Weight Loss

Here’s the thing with weight loss, it takes time. The fact of the matter is that you breathe out fat in the form of carbon dioxide, and you can only breathe so much without hyperventilating. Now there is a lot of biochemistry that happens that I’m glossing over because biochemistry is hard. What it boils down to is move more, eat less and you lose weight. You can twist yourself up in knots with keto, intermittent fasting, etc. At the end of the day those are tricks to kick start biochemistry. However, like I mentioned, there is going to be an upper bound on how much you can lose given the amount you can feasibly breathe.

That’s why it is so darn important to have a good schedule for losing weight. If you don’t have a good schedule for losing your unwanted weight, one of two things is going to happen. You are either going to go too fast, and burn out. Or you are going to go too slow and get frustrated. This just speaks to the important point of having a planned amount of weight loss.

Generally speaking, the safest way to lose weight is at a rate of about 1 to 1.5 lbs per week. Anything more than that and you are probably going to burn out. The maximum should really be 2 to 2.5 lbs. That being said 3 lbs in a week is a ton of weight loss, and should be avoided unless under the strict supervision of a doctor.

Don’t try to go faster than this. It really isn’t worth it, and will probably result in a yo-yo style diet that is going to take you down with it. Yo-yo dieting is the worst. It doesn’t work and brings in a bunch of shame. So let’s try to avoid that.

In order to go down by about 1 lb in a week, you need to cut 3500 calories from your diet. The best thing to do would to be to use some sort of calorie counting app like the one that we provide. You can get it here. That means that you need to be down an average of 500 calories from your basal metabolic rate. That’s not too bad. That would mean that if your BMR is 2000 calories per day, then you just need to eat 1500 calories or less. The weight will seem to melt off of you.

So here is the schedule that you should follow for your weight loss.

WeekWeight LossTotal Weight Loss
111
212
313
414
515
616
717
818
919
10110
11111
12112
13113
14114
15115
16116
It should take between 2 and 4 months to lose about 10 lbs.

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