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Let's do the math: If 3500 calories equals one pound of body fat, you either need to eat 3500 calories fewer, or burn an additional 3500 calories. How much time do you think that you can realistically do this?
If a diet plan claims that you can lose seven pounds a week, that means that you will be eating 3500 calories less per day. Were you really eating that much more than 3500 calories a day? Probably not. the same applies to exercise. Consider that running burns about 100 calories per mile, even if you ran a marathon, you still would not burn up one pound of body fat. Fast weight loss is usually water loss, as opposed to fat loss.Additionally, fast weight loss slows down your metabolic rate. As soon as you return to normal eating habits, since your body has grown accustomed to less calories, you gain back the weight twice as quickly as you lost it.
For lasting results, aim for a healthy weight loss rate of one to two pounds a week.