- How Long Does It Take To Lose Weight In A Healthy Way?
The biggest hindrance to weight loss is the inability of the obese people to go through the whole process of a healthy weight loss regimen. They like to try fancy weight loss methods such as pills, creams, injections, devices, and even magic voodoo spells for fast weight loss.
Most obese people, overwhelmed by a sense of urgency to lose weight, prefer to try the shortcut methods to shed pounds quickly. But those shortcut methods to fat burning only lead to a weight loss plateau at the end.
More the weight you intend to lose, more the time it requires.
Losing weight fast is not healthy. Do NOT fall prey to false promises made by some of the popular weight loss programs and supplements.
When you begin to eat less than the required amount of calories per day, your body is forced to burn stored fats in the body to meet the energy requirements of the body. It is the beginning of weight loss .
How Long Does It Take To Lose Weight In A Healthy Way?
How much time or weeks it does take to shed weight depends on the rate at which you are losing weight and the total weight you plan to lose. According to weight loss experts, losing about 1 to 2 pounds a week is considered to be healthy and sustainable [5,6].
According to one of the The New York Times report, in the Season 8 of NBC’s reality television show “The Biggest Loser,” the contestants lost hundreds of pounds gained them back. Most of the participants of the contest failed to keep off the weight they lost.
If you have set a goal to lose 20 pounds, it might take anywhere between 12 to 20 weeks (2-4 months). You have taken a long time to gain weight, so you should also be shedding the weight at the rate of which you have gained it.
If you have gained 30 pounds in six months, you should not expect to lose 30 pounds in 1 or 2 months. Losing weight at an accelerated speed is unhealthy.
When Can You Expect To Start Shedding Pounds?
You will begin to lose weight when your daily calorie intake is less than the amount of calories your body burns every day. Having a calorie deficit diet is the first step to losing weight.
When the body does not get the required calories from the foods, it uses up the stored body fat according to the requirement. You begin to lose weight as the body begins to burn the body fats.
According to the medical standards, one pound of body fat is equal to 3,500 calories .
If you are eating a deficit of 500 calories per day, it will take one week to lose 1 pound of body weight. And you can expect to lose little more weight per week by engaging in active exercises.
However, a sudden reduction in calories intake make the body to sense a potential famine, and it tries to conserve the fat stores. In such a scenario, body my break down muscles tissues to meet its energy requirements. Excess loss of muscle tissues alters the healthy fat to lean mass ratio in an unfavorable way.
The healthy strategy to lose weight is the calorie deficit diet, but the calories you eat daily should not fall below the minimum calorie intake of about 1200 to 1700 calories per day .
How Does The Weight Loss Progress Affect Health?
It takes few weeks to experience the benefits of weight loss on health. You won’t be able to see the quick physical changes in the initial weeks of weight loss regimen. It takes a couple of weeks before you can notice any significant reduction in waistline, especially the visceral fat.
By the time you achieve 10% reduction in body weight, you will begin to notice a significant improvement in blood sugar, cholesterol and blood pressure levels. Losing 10% of weight will not make much difference in your appearance, but it has a great impact in making you feel healthy.
The ultimate goal of your weight loss should be in getting rid of visceral fat. As you begin to reduce the visceral fat, you will begin to notice a remarkable improvement in cardiovascular health and type-2 diabetes issues [9,10].
The Physical Changes You Can Expect From Weight Loss Progress
Healthy weight loss program involves continuous efforts (diet and exercises) to lose weight gradually and steadily within a few months or a year.
The initial signs of shedding pounds you can see it on a weighing scale and also your tight clothes become unusually loose. Your reflection in the mirror should make you appear slimmer than before.
Only when you have lost over 10 pounds, your friends and collogues would begin to notice the slimming that has happened to you. But if you are hugely obese, weighing 250 pounds or more, losing 10 pounds would be hardly recognizable to others. And you would require about 6 to 8 weeks for losing 10 pounds in a healthy way.
For men, the belly fat is the toughest fat to get rid of, whereas the women struggle to lose the fat around the waistline and thigh.
How To Maximize The Weight Loss Effects?
Fast track weight loss is least recommended by all weight loss experts. In fact, quick weight loss results can do a lot of harm to the body and end up counterproductive.
Every now and then a ‘miracle weight loss supplement’ pops up in the market. Some of them promise to make you lose up to 40 pounds in a month. Such weight loss supplements not only damages your health, but their result is temporary too.
A healthy weight loss program must focus on sustainable changes in diet and engage in a well-planned weight loss exercise regimen regularly.
What matters most in weight loss is limiting daily calorie intake and including only the healthy and nutritious foods in your diet.
You should be willing to give up all the bad foods permanently. The bad foods for obesity are such as junk foods, highly processed foods, sweet foods, and high-calorie foods. Include in your diet more of fibrous green vegetables, fruits, lean protein, low-fat dairy products, and whole grains.
Regular exercises are important for burning more calories and fat. A healthy weight loss program should include at least 150 minutes of moderate-intensity workouts per week. The American College Of Sports Medicine recommends a minimum 250 minutes of a workout for obese and overweight people to shed weight.
Resistance training is useful for achieving faster weight loss and toning up your muscle mass. Try to do minimum two sessions of resistance training per week for greater muscles building and shaping up your physique. Cardiovascular exercise like running, rowing, biking, swimming, and active sporting should be done 3-5 per week and last more than 45 minutes.
The more the muscle mass you have faster the weight loss result you can expect, especially the losing bad fats and water build up in your body. The muscle tissues constantly utilize energy for their maintenance.
Are Extreme Diets And Diet Pills Good Or Bad?
Losing 1-2 pounds of weight per week is ideal.
However, some like to use crash diets, diet pills or other fancy methods to achieve fastest ways to shed pounds. Such kind of weight loss program is unsustainable and can even jeopardize the healthy functions of bodily organs.
Some of the crash diets may help you lose more than 3 pounds per week. But soon you will hit a weight loss plateau and soon after you quit the diet the lost weight will be regained in few weeks.
Extreme calorie deficit diet and skipping meals are unhealthy and dangerous for people with weak health. It denies your body of the essential vitamins, nutrients, proteins and a basic amount of calories required daily.
The more you try to give up the high-calorie food, higher the urge you have for binge eating. According to the Institute of Medicine, adults should consume at least 130 grams of carbs per day.
Your weight loss efforts should not be a short term goal. When you make modest and gradual changes in your diet habits, your body gets accustomed them naturally. Gradual changes in diet habits make you lose weight steadily over an extended period without adversely affecting your help.
Commonly Asked Q&A On Weight Loss
Now let us proceed to see a few answers to some common doubts of obese people who have just begun or intending to follow a weight loss program. All answers are from the point view of healthy dieting and exercising.
1. How long does it take to lose weight with exercise?
It will take at least 2 weeks of scheduled exercises combined with dieting for you to start losing weight. From the third week onwards you will be losing 1-2 pounds per week.
2. How long does weight loss take to show?
It will take minimum 3 weeks to see noticeable weight loss results.
3. How long does it take to lose weight by not eating?
By not eating you begin to lose weight in two days, but never try to lose by fasting to the point of critically hurting your body.
4. How long does it take to lose weight running?
Running at a moderate speed make you lose about 150 calories per mile. If you can burn 500 extra calories per day by running, you will be losing 1 pound per week.
5. How long does it take to lose weight with lemon water?
Regularly drinking lemon water is only an additional boost for losing belly fat. It is most effective only when you have it along with healthy diet and regular workouts.
6. How long does it take to lose weight by starving?
If you don’t eat (or eating frugally), you will lose 5 to 10 pounds or more per week, but it is detrimental to health.
7. How long does it take to start losing weight after starting to exercise?
It depends on the number of extra calories you burn every day. Burring 500 extra calories per day can make you lose more than 1 pound a week.
The Bottom Line
You should not be worried about how long does it take to lose weight. It can be 6 months to 1 year before you achieve your weight loss goal. You should be trying to lose weight at the same pace at which you have become overweight.
Healthy weight loss is all about losing weight naturally and steadily without denying all necessary vitamin and nutrients daily required by your body.
All what you need to lose weight are healthy diet habits, healthy lifestyle, and adequate physical exercises done rightly and regularly.
If you are using unhealthy means to achieve quicker weight loss, the initial result from it will be phenomenal, but for a short period. Do not run after fad weight loss programs.
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