Can Exercise Help Me Lose More Than Two Pounds Per Week?

Exercise is an important component of weight loss, but it is important to remember that you can over-exercise and exercising too much can be counterproductive to your overall health. Losing weight rapidly is also often not in your best interest. It is important to understand what is safe and health and stay within those limits when you are trying to lose weight. Exercise is necessary for weight loss and overall health, but it is important to be knowledgeable about what happens when too much is simply too much.

What is Average Weight Loss?

For the average person, one to two pounds a week is the general healthy amount to lose. Can you lose more? Yes, you can, but the general consensus is that you should not aim for big numbers in a week because it is very taxing on your body. The only exception would be if your healthcare provider is heavily supervising you and has prescribed a plan that specifically is designed for more than two pounds of weight lost per week.

Why is Rapid Weight Loss a Bad Thing?

It puts intense physical demands on your body. Up to 25 percent of people who lose a lot of weight within a period of several months experience gallstones. Malnutrition, dehydration and electrolyte imbalances are other concerns.

Other possible concerns include headaches, fatigue, constipation, hair loss, irritability, dizziness, menstrual irregularities and muscle loss. Yes, muscle loss. Just because you may be exercising a lot does not mean that you are doing it in a way that is promoting the building of muscle. Keep in mind that to build muscle, you need to combine the right diet and the right type and amount of exercise.

In terms of over-exercising, you put yourself at risk for injury and even making yourself physically ill. Your body needs to recover from exercise, so exercising too much, too often does not give it adequate time to recover.

So, How Can I Do this Safely?

First, talk to your healthcare provider. He or she can help you determine your individual daily calorie goal and how much exercise you personally need to meet your weight loss goals. He or she can also help you create an exercise plan that you are able to successfully follow and a diet plan that is rich in the nutrients you need to maintain your new exercise plan.

Resources

WebMD: Lose Weight Fast: How to Do It Safely