The prevailing wisdom seems to be that when you go on a diet you should expect to lose 2 pounds or more each week, yet weight loss doesn't happen just because you decide to go on a diet. Here are some facts to take into consideration.

A reduction of 3,500 calories is needed to lose one pound a ...The prevailing wisdom seems to be that when you go on a diet you should expect to lose 2 pounds or more each week, yet weight loss doesn't happen just because you decide to go on a diet. Here are some facts to take into consideration.

A reduction of 3,500 calories is needed to lose one pound a week (This is an overly simplistic way of looking at weight loss but widely accepted), in order to do this you must create a calorie deficit of 500 calories every day. To lose 2 pounds a week you must consistently create a calorie deficit of 1000 calories/day.

500 calories/day X 7 days = 3,500 calories = 1 pound weight loss

1000 calories/day X 7 days = 7,000 calories = 2 pounds weight loss

This can be achieved by increasing exercise, decreasing calories eaten or combining both. It should be noted that trying to lose 2 pounds a week by reducing calorie intake only can mean a drastic change in eating habits for some people and if calories are too strongly restricted it can decrease the metabolism, slowing weight loss in the future. Therefore, it is important to exercise when trying to create a calorie deficit. Keep in mind that the effects of exercise are almost immediate in the body but it can take up to 6 weeks of consistent exercise before any visible changes take place.

So losing two pounds a week can happen, but work is involved and there can be many days of work before the results are visible to you or to others. This is why it is so important to prepare yourself mentally as well as physically when starting a weight loss program, set a goal that compels you, create a plan that fits your lifestyle, commit to following that plan until your goal is met and believe in your ability to change.

And remember, you did not put this weight on overnight, so it will not disappear that fast but now you know the formula and with desire, belief, commitment and flexibility you will reach your goal and finally lose those stubborn pounds.

Author's Bio: 

Dr. Becky Gillaspy, DC is the founder of Dr. Becky Fitness, LLC.