| Welcome to Losing It with Jillian Michaels, the program designed to help you shed pounds, increase energy, and finally get fit for life! | 
How Much, How Fast?
Q: I love that I have the information I need to lose 2 pounds a week; however, I would like to lose more than that. How can I lose 4 to 5 pounds a week? I have a total of 96 more pounds to lose. JILLIAN SAYS: To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way. You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight-loss extra credit — it allows you to burn additional calories without overtraining. This is one of the reasons my Biggest Loser teams still lose 20 pounds a week 7 weeks into the program. Think about the math: If you are eating 1,500 calories a day — we assume your base metabolic rate (BMR) without exercise is 1,600 (this is actually my BMR) — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week. That said, you are bound to lose more weight during the first two weeks of any weight-loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key. Tomorrow's Tip: When You're Under the Weather | | | Ready? Get off your butt and... | Advertisement
 | CHALLENGE UPDATE | | Challenge Status | | As of Week 9 | | Team Total Weight Loss: 59,710 lbs. | | Percentage of Total Weight Lost: 2.15 % |
| JILLIAN'S TIP OF THE DAY | This Week's Challenge: Kick Up Your Karma
Something I care deeply about is cancer awareness. My life has been greatly affected by this disease — I lost three grandparents to lung cancer. For this reason, I want to do anything I can to educate people about how they can reduce their cancer risk and improve their overall health. The American Cancer Society has countless ways ordinary people can help with awareness. Check out their volunteer opportunities today. | | Featured Product  |
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