Friday, January 13, 2012

Easy One Month Weight Loss Plan for Men and Women

Many fad diets promise their users that they will be able to drop an astonishing amount of weight in a very short period of time. This appeals to a common desire for a quick fix. After all, it would be nice to look great and feel wonderful without having to make any long-term lifestyle adjustments. The reality is that there are no quick fixes or magic diets that promote both rapid weight loss and a healthy lifestyle. It is better for your body to lose weight over an extended period of time.
A healthy adult male should aim to lose 1 to 2 lbs. per week, which will allow him to lose up to 8 lbs. per month. Some men with a lot of weight to lose may be tempted to try to speed up this process. According to, your body must have a 1,000 calorie deficit each day for you to lose 2 lbs. per week. This is the equivalent of a 200-lb. man halving a 2,000 calorie diet or jogging for nearly an hour and a half. A goal of 8 lbs. per month requires a less drastic and more sustainable lifestyle change.
Women should also lose no more than 4 to 8 lbs. per month, the same as men. They often must eat fewer calories to do so. According to Weight Watchers, this is because a man's basal metabolic rate -- the number of calories his body needs to perform its basic tasks -- is higher than a woman's due to higher muscle mass. Because a woman's metabolism is slower, she can often eat fewer calories without being hungrier.
Max Weight Loss
Dieting is not always an enjoyable process. Many people would like to lose weight as quickly as possible so they can look and feel better faster and not have to diet as long. In order to lose more weight, they must cut more calories. According to the American College of Sports Medicine, women should consume no less than 1,200 calories per day and men should consume no less than 1,800. The Cleveland Clinic recommends that dieters should be under the supervision of a physician if you have a special case that may warrant consuming fewer calories than this, such as a body mass index greater than 30.
Dangers of "Crash" Dieting
Diets that advise you to eat fewer than 1,200 calories are popularly called "crash diets," and there may be a good reason for this. According to an article written by for CNN, these diets slow your metabolism, which causes you to gain back part or all of the weight that you lost when you go off the diet. You also deprive your body of nutrition and weaken your immune system. Furthermore, because crash dieters often have to diet repeatedly, the fluctuations between losing and gaining inches can create small tears in your blood vessels, which over time can weaken your heart and lead to cardiac arrest or even death.

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