How much weight can I lose in a week?

This is a question that many dieters would love to know but this is almost impossible to determine. Firstly how much weight one can lose depends on several factors:

• Body Type or shape
• Metabolic rate speed
• Activity level
• Hormonal balance
• Percentage body fat
• Calorie intake
• Nutrient intake
• Motivational level
• Timing of meals

This list could be a lot longer, but it does show that the answer to the question is highly individual and would require individual assessment.

I think another question should be asked after this one; do you just want to lose weight or burn excess body fat?
The reason for this question is because it is quite easy to lose just body weight. It’s possible to lose up to 5 pounds in one day just through dehydration alone. Many boxers or jockeys do this to make weight for an event. Yes dieters do seem aware that fast weight loss can often mean water loss, but many don’t understand why, or realize that just going on a diet will cause most weight lost to come from fluid loss. So if it’s fat loss you’re after then you must think long term.
That means one or two pounds each week!

That may sound rubbish but it’s quite fast if you think about it. Yes in a month you may have only lost 8 pounds but there is more chance this will be long term loss. Think about it this way; say you lost 20 pounds in a month through strict dieting, but 60% was from water loss. The water will probably be slowly gained back over the following month. This really means you only lost 8 pounds for that month, that’s the same amount lost through healthy eating and frequent exercise.

The easiest way to go about losing weight is to just get started by eating a healthy balanced diet full of fruits and vegetables. Aim to lose a little at a time and make small, easily obtainable goals.

Change Breathing Patterns to Burn Fat Naturally

A technique in breathing patterns can be used to help burn a greater percentage of fat whilst exercising. It involves the conscious thought to control breathing during light or aerobic exercise.

Usually we breathe using only one fifth of our lung capacity, however when we learn to use our lungs more effectively during exercise it's possible to help supply greater amounts of oxygen to the working muscle cells. A greater supply of oxygen to muscles means more excess body fat can be burned!

I achieve this by inhaling slightly deeper than normal then exhale slightly further than normal. Once I'm into the swing I can push the breathing further, but I always make sure breathing comfortably without making myself light-headed in any way. It does take practice, and I always warm up first. Sometimes I can exercise and take in deep breaths and then exhale firmly to expel most of the air from my lungs. I eventually work upwards until I can speed up the exhalations but maintain a steady inhalation cycle of breathing.

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