Gradual weight loss (1-2 pounds a week) is the best and safest way to lose weight. The good news is that you can still eat many of the foods you enjoy, the key is portion control and exercise. To lose weight, you need to create a calorie deficit each day so that you are burning more calories than you are taking in. Ultimately, the combination of calorie restriction and exercise is the optimal way to lose weight.
For example, a pound of fat is worth approximately 3,500 calories. To lose a pound a week, you would need to create at least a daily 500-calorie deficit for 7 days (500 X 7 = 3500) through diet and exercise. If you reduce your daily calorie intake by 250 per day, and increase your exercise so that you are burning off an extra 250 calories a day, at the end of the week you will have created an 3500 calorie deficit, equal to one pound of fat.
Trying to lose weight too rapidly can be dangerous and unhealthy. Plus, when losing weight too quickly you are likely to lose muscle mass too, which slows down your metabolism and makes weight gain easier in the future. Muscle loss will impair your sports performance as well. Incorporate weight training to preserve muscle and your metabolism.
Do not use unsafe weight loss methods such as dehydration, excessive calorie restriction or excessive exercise. Strive to lose only 1-2 pounds per week. Utilize aerobic exercises such as running, swimming or biking to burn some extra calories and weight training exercises to prevent muscle loss. Consulting a healthcare provider or registered dietician is helpful in determining safe and realistic goals.
Here are a few examples of common exercises and how many calories they burn. Multiply the calories/min/pound by your body weight, then multiply that product by the number of minutes spent doing the activity.
For example, a 150 lb person jogging at 5 MPH for 20 minutes burns about 180 calories.
Formula used: .060 x 150 x 20 minutes = 180 calories
Activity Calories/Min/Pound
Basketball, vigorous, full-court .097
Biking, 13 MPH .071
Jogging, 5 MPH .060
Running, 8 MPH .104
Soccer, vigorous .097
Swimming, 55 yds/min .088