The first option to consider is if one was to attempt to lose 50 pounds in 3 months through healthy eating and exercise. In order to lose 50 pounds in 3 months one would need to lose 0.55 pounds per day which means burning 1,945 calories over what is necessary to maintain life. The calories necessary to maintain life are called the BMR or basal metabolic rate. There are separate formulas for men and woman to calculate the BMR.
- Men’s Formula: [(Weight in pounds * 6.23) + 66] + (Height in inches * 12.7) – (Age in years *6.8) = BMR
- Women’s Formula [(Weight in pounds * 4.35) + 655] + (Height in inches * 4.7) – (Age in years * 4.7) = BMR
BMR would be calculated for a woman that weighs 225 pounds and is 5’8” in height and 30 years old as [(225 * 4.35) + 655] + (68 * 4.7) – (30 * 4.7) = 1,812 calories. This means that in order for this woman to attempt to lose 50 pounds in 3 months she can eat 1,812 calories per day while burning 1,945 calories daily. In order for a 225 pound woman to burn 1,945 calories she must work out vigorously using an Elliptical trainer for approximately 100 minutes. Alternatively it would be possible for her to further reduce her calories from 1,812 calories to 1,200 calories daily which would reduce her necessary exercise from 1,945 calories to 1,333 calories daily. In order for a 225 pound woman to burn 1,333 calories she must work out vigorously using an Elliptical trainer for approximately 70 minutes. It is important to note that working out on an Elliptical trainer vigorously for 70 minutes or 100 minutes would require a great amount of endurance which a person desiring to lose 50 pounds may not possess. Also, both the 70 minute and the 100 minute workout schedule are enormous time commitments which must be adhered to daily.
Because the average dieter could not burn the necessary calories in this manner the time commitment would likely easily be double or triple in order to burn the necessary calories. Most people do not have the necessary time available to dedicate to this type of exercise schedule. While a 1,200 calorie meal plan can be both filling and nutritionally balanced, it can cause some concerns when utilized in combination with extreme exercise. Extreme exercise requires adequate amounts of carbohydrates, proteins, and fats in order to deter the body from cannibalizing muscle while burning fat for the necessary energy. With extreme exercise, low blood sugar may also be an issue when utilizing a reduced calorie diet for weight loss. Low blood sugar is a dangerous health concern that if left untreated may in extreme cases result in death. The signs of low blood sugar include fatigue, confusion, extreme hunger, rapid heartbeat, nausea, poor coordination, lack of energy, seizures, and coma.