Weight loss occurs burning more calories than one consumes. For a weight loss of about 1 to 2 pounds a week, a person would need to burn 500 more calories than he consumes each day. To lose weight more rapidly than this, WebMD recommends eating less and exercising more.
According to WebMD, a study showed that at least an hour of moderate physical activity is necessary for weight loss. A combination of cardio and strength training is suggested. Cardio burns more calories, but it should also be coupled with strength training for a few hours a week. Any programs or products promising more than 2 to 3 pounds of weight loss should be avoided. Some risks associated with rapid weight loss include dehydration, electrolyte imbalance, headaches, fatigue and muscle loss.
For weight loss, WebMD recommends a diet low in added sugars, starches, dairy and fat from meat. Some of Dawn Jackson Blatner's tips to aid in weight loss include drinking lots of water, filling up on vegetables and keeping a food journal. WebMD does not recommend consuming less than 1,050 to 1,200 calories a day because the body loses fat as well as the muscle necessary for exercise. Too few calories can also slow down the metabolism, making weight loss efforts counterproductive.