If you’re looking to lose weight, you may be wondering how many pounds you can safely lose in a week or two. Try to lose between one and two kilos a week, that will be very good.
Losing weight at a slow and steady pace is actually better for your body because it helps ensure your body loses fat and maintains the weight. If you lose too much weight too quickly, you end up losing mostly water weight due to glycogen depletion. That kind of weight comes back quickly when you restore glycogen. Losing water weight is not the same as losing stored fat. To lose weight and keep it off, you need to lose fat, not just water.
Your body and weight loss
Healthy weight varies from person to person. It’s important never to judge your health by just a number on the scale, but to maintain a healthy weight for your body type. Some people’s bodies can retain water or lose pounds of water quickly. Either way, within the first month or two of the diet, you should start seeing your body change. Aim to initially lose 10% of your body weight at a rate of 1 to 2 pounds per week and maintain that weight for six months before losing more weight.
You can also consult your doctor to determine if you are overweight, as some body types can weigh more than others. For example, a very muscular person may weigh more than a very thin person, but still not be overweight. If you’re overweight, losing weight can help reduce your risk of health complications like diabetes and heart disease.
Weight Loss Tips
There are many different ways to lose weight, but in general the formula is simple: eat healthier and move more. Don’t get carried away by fad diets or fitness trends. Instead, choose eating habits that fit your lifestyle and exercise that you enjoy.
Several weight loss steps including:
Everyone is different, aim to eat between 1000 and 1200 calories per day for women and around 1600 calories per day for men. You lose weight when your body takes in fewer calories than it burns. A decrease of 500 to 1,000 calories per day results in a weight loss of one to two pounds per week.
Focus on nutrition, not just calories
Remember that fresh, nutritious foods are healthier than processed “diet” foods. Low in calories doesn’t necessarily mean healthy! It’s also important to eat enough each day so your body doesn’t think it’s starving and slowing down your metabolism. Eat a balanced diet that includes lean protein, plenty of fresh vegetables, whole, unprocessed carbohydrate and fruit sources, and low levels of unsaturated fats.
What constitutes a balanced diet? ”
Aim for a mix of exercises
Don’t become a slave to cardio. Instead, make sure your exercise routine includes bodyweight or actual weight resistance exercises, cardio, and lots of stretching. Working on different muscle groups keeps your body energized and your metabolism boosted, even post-workout. Aim for 30 to 90 minutes of exercise per day and take at least one full day of rest per week to give your body time to heal and rest.
How important is exercise to lose weight?
Get help. A professional trainer or nutritionist can help you take responsibility and develop personalized exercise and nutrition plans. If your budget doesn’t allow it, you can find many free workouts you can do at home on YouTube.
No seriously. Seven to nine hours of sleep a night will help you lose weight. When your body is sleep deprived, your metabolism slows and the hormones that control your hunger surge, making you want to eat more.
Technology can be a fun weight loss aid. Installing a free calorie counting app can help you know what’s in the foods you eat and take the guesswork out of eating out. Other tech tools, like a FitBit, can help you fit more physical activity into your day and even engage you in a fun competition with friends.
The more water the better. Replace unhealthy drinks like sugary drinks or sodas with water. Water helps your metabolism flush out toxins and prevent your body from misinterpreting dehydration as hunger.
Consider medical help
Weight loss surgeries and procedures may be appropriate and helpful for some people. If you are obese, consult your doctor to determine if you are a candidate for weight loss surgery.
The key to successful weight loss is to remember that slow, steady weight loss is better for your body than drastic change. If you follow healthy weight loss habits, you should minimize your water weight loss while maximizing your fat weight loss, even in the first week. Remember to focus on establishing a healthier lifestyle, not just changing your weight. If you don’t notice a difference at first, continue with a healthy diet and exercise. Everyone takes off differently. If you have a “free” day, don’t give up. Progress occurs over time and is not disturbed by ice cream consumption at the end of the evening.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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