Fitness Q&A: Weight loss of 1-2 pounds per week is safe

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page.

This week’s answer:

Hi Namita,
I am 34 yrs woman with a 9 yr old girl, height of 5.61/2″ and a weight of 99.3 as on today morning. I have cervical spondylitis and lumber spondylitis now for approximately 4 years. I am a working woman and have no support at home in terms of taking care for my daughter. I need to loose weight primarily due to health issue as I have acute pain in my lower back and legs and have a lot of difficulty even in turning sides in bed. Additionally I do not have the time to exercise as I have a very demanding job.
Can you suggest !

To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise. I suggest you walk to lose weight. Also i recommend that you do physiotherapy exercises for your pain.

Some important considerations:

  • Decreased fat consumption
  • Portion control
  • High fibre
  • An active lifestyle
  • Consistent, sensible eating and exercise habits
  • All the best!

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