This is by far the most common question I get asked, "How much I can lose weight safely in a month?" The pat answer is difficult to give because it depends on many variables.

"Men can lose weight faster than women because they often have a greater muscle mass, and therefore a higher metabolism.

"If you exercise you can lose weight more quickly than if you do not participate in any physical activity.

"Depends on what your diet looks like now, and how much they expect to be able to change it.

So the general answer is, "one or two pounds a week", taking into account all these variables. Here's how it works: It takes 3,500 calories to equal a pound of fat. This means that for every 3,500 calories above what you are burning, you will gain a pound. Similarly, if you eat 3,500 calories less than it burns, you lose a pound.

It's very hard to eat 3500 calories less in a couple of days since most of us eat about 2000-2500 calories a day. However, if you are very overweight and eat thousands of calories a day, you may be able to cut 3500 calories in less time, and lose a pound every few days. Dietitians calculate an expected weight loss for a client is simple: we encourage you to try cutting 500 calories each day to lose a pound a week late.

It is usually easy to find 500 extra calories from "junk" foods such as soda, candy, cakes, pies, cookies, donuts, ice cream or candy. Each portion is likely to have about 500 calories, so do not even have to eliminate these foods completely out of your diet and you can still lose weight easily. Extra added fats such as butter, margarine, sauces, salad dressings, sour cream, and those found in whole milk, cream, and fried foods also add hundreds of calories: cut a bit and see how quickly with the scale shows a change.

It is also very difficult to lose weight quickly through the exercise you have to burn 3500 calories, equivalent to about five or six hours of exercise. The good news is, you can begin exercising for 45 minutes a day and lose almost a pound each week. Incorporating exercise into your daily routine will ensure that the weight stays.

Yes, two pounds a week sounds very slow. But if you make these changes part of your lifestyle rather than a goal for this month, think that you can be in a year. Two pounds a week is $ 104 a year! Most people do not have much to lose. But if you do, you can see how easily you can do - there is a crash diet, without sacrificing everything you want! Just cut a few things every day that did not serve food, but accumulate in the pounds of fat and sugar calories.

The best perspective when it comes to losing weight is to figure out how you can change your eating and exercise habits to lose weight and keep it off. If you lose 30 pounds for the summer, trying the latest fad diet, where will you be six months later? Probably, "How much I can lose weight safely through the New Year? Not go there! Making some simple changes, and focus on becoming a healthy and active and reach their healthy weight for good!

Laurie Beebe is a registered dietitian and diet coach who love to show people how to lose weight easily... make a change at a time and keep the weight off forever!

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