Weight loss is the primary objective if you want to look good, be fit, and enhance your confidence. For this reason, you should know about the healthy weight loss rate. And this blog discusses how fast you should expect to lose weight
When you commit to your weight loss targets, you need to see transformations quickly. You may feel discouraged to know that you should follow a steady and slow weight loss process. However, there is an ideal reason for this fitness process.
What Is a Safe Weight Loss Rate?
Weight loss of one to two pounds per week is considered safe by health experts. And this rate needs a reduction of 500–1000 calories per day, which you can accomplish by working out and consuming fewer calories.
The Perks of Slow and Steady Weight Loss
Long-lasting weight loss needs you to follow some healthy habits in your daily life. It includes fulfilling cravings and hunger healthily by eating lots of fruits and veggies and lowering portion sizes. Moreover, it includes a daily workout regime. It results in a steady weight loss that helps you meet your targets. However, it takes time to develop new and healthy habits. And when you start to follow them in your daily life, shedding weight and maintaining a healthy lifestyle become easy.
With a slower weight loss rate, your body metabolizes excess fat to provide energy. If you maintain lean muscle mass, you will be more fit and toned. A healthy diet and a balanced workout program will help you avoid feeling irritable, exhausted, and unable to focus.
How Fast Should You Expect to Lose Weight?
Some factors decide how long it will take to lose your excess weight. Here are a few:
Sleep is a neglected yet essential element of weight loss. Chronic sleep loss may affect your weight loss and the speed at which you lose pounds. Sleep deprivation usually increases your cravings for nutrient-poor, high-calorie foods like chips, sugary drinks, cakes, and cookies.
According to health experts, you need at least 6–8 hours of sound sleep every night. Chronic sleep loss is associated with heart disease, obesity, Type 2 diabetes, and cancer.
Muscle mass decreases and fat mass increases are the primary changes that occur in body composition with aging. And this change contributes to a lower RMR. Adults more than 70 years old can have 20–25% lower RMRs than those of younger adults. This reduction in RMR can make weight loss challenging with age.
The fat-to-muscle ratio highly impacts your capacity to lose weight. Women have a lower RMR than men because they have a better fat-to-muscle ratio than men. Hence, women burn 5–10% fewer calories than men. And men lose weight more rapidly than women while following the same diet.
Although you know how fast you should expect to lose weight there is a possibility of getting back to old habits and gaining weight again when the diet ends. To achieve long-term and healthy weight loss, you should enroll in a medically supervised weight loss program arranged by Telemedicine Practitioners.
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