Happy October!   I thought I would start this month (yes, I know its already mid-month!) with some answers to a question that I receive quite often;  "How much weight is safe to lose a week and how many calories do I need to burn(expend) to lose that weight?"   Well, I hope that I can clear this up with some answers from ACSM, (American College of Sports Medicine), which are meant to be used as a guideline. Every person is different and you must take into consideration your genetics, physical activity level and any medication or supplements you may be taking that might factor in to this equation.  

In a nutshell, here is what ACSM has to say about losing weight.;  "For safe and effective weight loss, the American College of Sports Medicine (ACSM) recommends that individuals lose no more than 2 pounds (0.9 kg) per week. One pound (0.45 kg) of excess body fat equals about 3500 calories of energy.   To lose this fat, the stored energy must be burned to create an energy deficit. To lose 2 pounds per week, a person must expend 1000 more calories per day than he or she takes in. To lose 1 pound (0.45 kg) per week, a 500-calorie deficit must be created each day (500 calories per day x 7 days per week = 3500 calories).  Losing weight at a faster rate can be harmful to some individuals and has been show to be unsuccessful in long-term weight loss. ACSM also recommends that for realistic weight loss a person should strive to (1) burn 300—400 calories per workout session, (2) exercise a minimum of three days per week (preferably daily), and (3) create a daily calorie deficit of approximately 500–1000 calories through regular physical activity and calorie monitoring." 

If you would like more information about any of this, or would like help with your weight loss goals, please contact me (via the contact page or email me at training @ purplegurl.com) or leave a comment below.