How much weight can you lose in a week?

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Take weight loss pills, exercise around the clock, practice restrictive eating habits and follow fashion Diet The promise of speeding up metabolism are just a few of the methods people use to Lose Weight Fast. While an appealing concept, most experts consider rapid weight loss neither healthy nor sustainable, and even somewhat deceptive.

There is a long and short answer to the question, “How much weight can you lose in a week?” Sure, if you stop eating altogether and increase your exercise, you maybe Lose up to 30 pounds in a week. How much weight Candlestick you want to lose in a week? The majority of professionals — including Centers for Disease Control and PreventionAgree that an average of one to two pounds of weight per week is a healthy weight loss goal. In fact, most of them, including Jenna Kilgore, MS, NASM CPT, FNS and Noom Coach, maintain that sudden weight loss is less sustainable than slow and steady weight loss.

What happens when you lose weight too quickly? Overall rapid weight loss may include side effects such as headache, dizziness, fatigue, constipation, hair loss, muscle loss and even gallstones, notes Keri Gans, RDN, a nutrition consultant and author of Small change in diet.

Related: 13 reasons why you’re not losing weight — Plus, expert-backed tips on what to do about it

Dr. Wajahat Mehal, MD, PhD, Yale Medicine weight loss expert, director of the Weight Loss Program and professor at Yale Medical School, suggests looking at the big picture, focusing on how much weight you can lose overall compared with how much weight you can lose in a week. “Total weight loss with lifestyle interventions is typically 3-4% of baseline weight,” he explains.

There are a number of factors that contribute to weight loss, which can lead to faster or gradual weight loss. Kilgore adds: “Weight loss is a complex process, like putting together a puzzle. In other words, you may lose more or less than an average of one to two pounds per week because of these variables.

7 factors that contribute to weight loss

1. Body Mass

Kilgore explains that someone is starting at Higher BMI are more likely to lose weight in a week than someone with a shorter body. Also, while science has concluded that muscle isn’t actually heavier than fat (a pound of muscle is equal to a pound of fat) it is denser. This is why most health and suitability Experts rely more on body composition measurements than simply weight on the scale.

2. Water weight

“Water weight is more of a sign of rapid weight loss than sustained weight loss,” explains Gans. “Since our bodies are made up of 60% water, it’s not uncommon to see weights range from 1 to 5 pounds in a given day.” Bottom line: You shouldn’t treat water weight loss as real weight loss, as it will come back as soon as you’re hydrated.

Related: Every quote Chrissy Metz has said about her weight loss journey

3. Calorie deficit

When trying to lose weight, most people focus on calorie intake. While severely restricting calorie intake will certainly lead to rapid weight loss, experts recommend taking a more moderate and sustainable approach to total weight loss. The number of calories consumed per day depends on how many you burn. For example, a person who is more active and regularly exercises needs more calories than someone who is sedentary. Overall, though, “a 500-calorie-a-day deficit will result in a pound-per-week weight loss,” says Gans.

Your doctor or weight loss specialist can help you determine a healthy deficiency goal using a biological obstruction analysis, or BIA, which uses factors like muscle mass and your basal metabolic weight. you to find out your calorie deficit.

4. Nutrition

When it comes to sustainable weight loss and food, calories aren’t the only thing that matters. “Nutrition is the most important aspect of a healthy weight,” says Dr. Mehal. “Without changing the food environment at home, it’s very difficult to lose significant weight.”

inside Dietary Guidelines for Americans 2020–2025, the USDA explains that a healthy eating plan is not just one that maintains your daily calorie needs but also includes fruits, vegetables, whole grains, and fat-free or low-fat dairy and other foods. dairy products, protein-rich foods including seafood, lean. meat and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds, and low in saturated fat, trans fat, cholesterol, salt (sodium) and additional sugar.

Related: Can you eat too much protein?

5. Movement

Movement is essential in any wellness journey. “Finding ways to be active throughout the day, whether it’s shorter or longer workouts, more purposeful workouts, or both, can have a lot of benefits,” says Kilgore. “Exercise is very beneficial for health even without weight loss,” Dr. Mehal reminds. Not only does it help burn calories, but it also promotes mental and physical health, releasing feel-good hormones. “It can create an endorphin spike and also dominoes into our other choices,” adds Kilgore.

Related: The best free exercise

6. Sleep

According to Kilgore, sleep has a big impact on our overall health. In fact, many studies, including one from July 2011 published in Current opinion in clinical nutrition and metabolic care, Association between reduced quality and quantity of sleep and obesity.

“When we don’t get enough sleep, we can find ourselves hungrier and more often crave comfort foods,” she explains. “We also tend to use lower energy, which can affect our daily movement, motivation, etc. A good night of rest is paramount, especially when performing. weight loss goals.”

7. Stress

While stress is normal, too much stress can be devastating, especially for our hormones. “The sustained increase in cortisol is connect to Kilgore explained. Not only can stress affect our feelings of hunger and fullness, leading to overeating, but it can also lead to reaching for those comfort foods and skipping portion sizes. “Chronic stress often presents itself as a stability in performance,” she says.

Expert-approved tips to encourage healthy weight loss

To maximize weight loss in the healthiest and most sustainable way possible, follow these expertly endorsed weight loss tips.

Add fiber

Fiber foods Gans says to be your friend when it comes to sustainable weight loss. “Fiber-rich carbs, such as 100 percent whole grains, fruits and vegetables, take longer to digest in the body than refined carbs that cause a feeling of fullness in a meal,” she says. eat”.

Don’t give up the foods you love

Instead of giving up your favorite foods, Gans suggests revising them. “For example, don’t stop eating pasta, and try to make it healthier instead. Swap your giant bowl of fettuccine Alfredo for a healthier side with a cup of cooked pasta mixed with sautéed spinach and grilled shrimp. Or, instead of a whole pizza topped with sausage and pepperoni, limit yourself to two slices of spinach and mushrooms, complementing it with a large mixed greens salad on the side. “Want fries with a burger? Try to go, but probably lose the bun,” she advises.

Focus on progress, not perfection

“Trying to eat 100% healthy is unrealistic and unfounded,” says Gans. Instead, focus on a more practical and smarter approach, such as making healthy choices 85% of the time and allowing yourself to indulge in whatever you want 15% of the time. rest. Dr. Mehal agrees that mindset is key. “Most people set their expectations too high and then feel as if they’ve failed,” he says.

Related: How long does it take to lose weight with the Keto diet?

Try the plate method

Gans also suggests you create most of your meals with the plate method, filling your dish with half vegetables, one quarter carbohydrates, the other 1/4 protein, and one serving of fat. “By default, your portions will be more checked and the protein and fat will keep you full,” she says.

Keep enough water

The more water you drink, the less you will eat, maintaining Gans disease. “Many times individuals confuse thirst with hunger. Just try to stay hydrated by drinking more water and/or sugar-free, low-calorie beverages,” she suggests.

Focus on the “why” of weight loss

Kilgore emphasizes the importance of staying connected with “whys” rather than “guidelines”. “Remembering why it’s important to lose weight or achieve our goals can go a long way,” she says. “Motivation can be fleeting and that is one of the biggest challenges we see. When momentum hits lows, it can be difficult to push forward. Learning to navigate those flows and speeds will be worth it in the long run.”

Find a support system

It is important to have a strong support system in place to achieve your weight loss goals. “This process can sometimes leave you feeling lonely,” explains Kilgore. She suggested building a support system family members, friends, coaches, and anyone else who can help provide motivation and accountability.

Bottom line: Weight loss is a personal journey

Remember that there is no one-size-fits-all weight loss method and how much weight you can lose in a week. “Every person’s weight loss journey is their own,” notes Kilgore, who recommends focusing on sustainability rather than speed. “Consistency is a huge factor as this journey can take time and patience to put all the pieces together, which can be really mentally challenging. Of course, weight loss is not a linear process so it’s perfectly normal to pause, gain and lose weight! It is important to look for an overall downtrend. ”

Next, read about One Delicious and filling 7 day meal plan that will boost your weight loss efforts

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Caroline Bleakley

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