3. A 5 pound per week weight loss goal is totally reasonable. With dieting, cardio, and weight training losing 5 pounds a week isn’t unrealistic, but is very tough. If you are already in good shape and don’t have much body fat, then losing 5 pounds would in very unrealistic. If you are over weight with extra body fat, then cutting 5 pounds a week is possible, but it would take a lot of discipline. Remember 1 pound equals 3,500 calories so to cut 5 pounds that’s 17,500 calories per week, a tough goal, but definitely possible through diet and exercise.
4. For example reduce calorie intake to 1200 per day. Typically we burn 2500 per day in daily functioning so you are already -1300 calories. Then attempt to burn 2200 extra calories per day. This can be achieved by running 4 miles a day (800 calories), doing weight lifting for an hour (800 calories), and 1 hour of yoga (600 calories) *This is depending on your activity level, height, weight and gender. A typical male at 25 years old who weight 170 pounds and is 5’8’’ would but around 2600 calories if he is moderate active in the day.