How long does it take to lose weight?

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How long does it take to lose weight?

Losing weight is one of the most common fitness goals for many people, and the question – When do we start losing weight – has been asked the most since the beginning of this challenge.

There is a lot of misinformation and sometimes harmful information, marketing gimmicks and fraudulent ingredients on the market designed to sell a magical way to lose weight – especially body fat loss.

You have to realize that no matter what every social media ad or email says, there is no magic bullet that will make you lose weight overnight.

The specific time it takes for each individual to lose weight depends on too many factors to predict. Things like age, diet, current weight, activity level and even sleep quality all play a role.

The recommended amount of body weight for safe weight loss is no more than two kilograms per week.

The science behind weight loss and calories

How long does it take to lose weight?

From a scientific point of view, the only requirement for weight loss is to consume fewer calories than you consistently burn.

As Harvard Medical School points out, many different types of diets have come in and out of popular culture over the years, but any way of eating that helps you eat fewer calories can be effective for weight loss. (1)

It is often said in fitness circles that “one pound of body weight is equivalent to 3,500 calories.” Despite its prevalence, this body composition myth has been debunked in several studies over the years. ( 2 )

If you’re not sure how to determine your calorie needs, many online calculators and formulas can help. The two most widely used methods are the Kach-McArdle and Harris-Benedict formulas. ( 3 )

The most accurate and practical way to find out your daily calorie needs is to count calories and track your weight over several days or a week. During this time, adjust your daily calorie intake until you reach a point where your weight remains the same – this is your “weight maintenance” level.

Once you know your maintenance level, you’ll need to cut a few more calories to lose weight.

Depending on your starting weight and current eating habits, a deficit of 500-1000 calories each day is good for a healthy weight loss of 1-2 pounds per week.

As you change your diet, monitor your weight and overall health. If your maintenance calories are already that low, don’t cut them too low because you still need enough calories, protein, and other nutrients to stay healthy and function properly on a daily basis.

Which diet is best for weight loss?

When planning a weight loss diet, there are a few things to keep in mind:

  • Life style
  • taste preferences
  • activity level

In general, a healthy diet usually consists of a variety of fruits, vegetables, grains, protein, and dairy products.

The Mediterranean diet, which includes vegetables, fruits, herbs, whole grains, and moderate amounts of dairy products and meat, is a great place to start when you’re planning to follow a diet.

Medical research shows that this diet can be just as effective as other popular modern weight loss diets. ( 4 )

The Mediterranean diet can also be highly customized according to your individual preferences.

Other popular weight loss diets include low-carb diets such as the keto diet and the paleo diet.

These plans emphasize zero or minimal carbohydrate consumption, which helps the body switch to burning fat for energy.

Still others use time-limited diets, such as intermittent fasting.

Either of these approaches can be successful – it just depends on which one is most sustainable for you. Even if it shows progress, it’s pointless to follow a weight loss plan that you can’t stick to for more than a week!

In fact, most nutritionists and personal trainers recommend that you forget the concept of “dieting” because it often leads to the yo-yo effect, where people lose weight quickly in a short period of time, but have trouble maintaining the lost pounds for more than a few weeks or months. .

Rapid weight loss is meaningless if you cannot maintain this change in your body in the long term.

What supplements should I take to lose weight?

Supplements such as protein powder alone will not cause weight loss.

Protein shakes, fish oil, vitamins and other supplements can help, but should only be added to a balanced diet and exercise program.

Assuming other factors such as diet and adequate levels of exercise are in place, protein powder can be a great addition to any weight loss strategy and can even help increase muscle retention.

How long will it take, when will we start losing weight?

It all depends on you!

In general, it is recommended not to lose more than 1-2 kilograms of body weight per week.

To achieve this, most people will need to start cutting about 500 calories from their usual daily calorie intake.

To estimate how many weeks it will take you to reach your weight loss goal, divide the total number of pounds you want to lose by the rate at which you are losing them (1 or 2 pounds per week). Of course, if you’re already eating relatively few calories, avoid cutting calories too low.

Also keep in mind that weight loss is not a linear process. Although eating in a calorie deficit will ensure long-term weight loss, science shows that factors such as hydration and meal timing play a role in weight loss. (5)

Conclusion

The best way to create a healthy weight loss program is to consult with a registered dietitian, personal trainer, or other types of health professionals who can help you create a meal plan for a sustainable weight loss journey.

They will know how to put together a plan that will give you a healthy rate of weight loss that doesn’t put you at risk for health problems.

It won’t happen overnight, and it will take a lot of hard work—in addition to cardio, weight lifting, or other types of physical activity.

There may be periods when weight loss slows down or even stops completely. But with the right information and a customized healthy weight loss meal plan that takes into account your preferences and lifestyle, you can lose the amount of weight you want.

Avoid strict dietary restrictions that make you dread meals or unrealistic crash diets that will be difficult to stick to for even a few days.