One of the best ways to lose body fat is through steady aerobic exercise ‘ such as brisk walking ‘ for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss. The best way to achieve sustainable weight loss includes implementing healthy lifestyle changes like eating a balanced and nutritious diet, getting regular exercise and managing stress. Individuals who lose weight gradually are more likely to keep the weight off and reap benefits like reduced body fat, improved heart health and more. If your idea of fast weight loss is dropping 20 pounds in a week or 20 pounds in a month, you should know that experts say losing 1 to 2 pounds a week is a more realistic and sustainable goal. It may take 10 to 20 weeks to drop 20 pounds safely with proven strategies like cutting portion sizes, drinking more water, getting more active, and learning to manage unhealthy eating triggers.
Losing weight is a common goal for many people, but it’s important to do so in a healthy and sustainable way. One of the most common questions that arises when embarking on a weight loss journey is “how fast is it okay to lose weight?”.
This helps keep you aware of your actions and how it measures up against your weight loss goals, says Pata. That said, counting calories isn’t the healthiest option for everyone, so be mindful of choosing a method that works best for you. In theory, sure, Oatzempic could help you lose weight, says Riehm. The fiber and water in the mixture can also help eliminate extra water weight you may carry by regulating digestion, promoting regular bowel movements, and reducing constipation, she adds. Pausing your diet is important because losing weight can be an uncomfortable process, even if you’re doing everything right. Being in a calorie deficit ‘eating less than you burn ‘ may cause you to feel hungry and tired, and you likely have to be more mindful about your food choices.
While it may be tempting to want to shed pounds quickly, experts generally recommend aiming for a weight loss of 1-2 pounds per week. Losing weight at a slower pace has been shown to be more effective in maintaining long-term results and avoiding the negative health consequences associated with rapid weight loss.
If you’re new to exercise, walking is a good way to begin. It reduces stress, improves heart health and helps prevent cardiovascular disease. If walking is your main source of exercise, aim for at least 30 minutes every day. If you want to pick up the pace, add in some jogging sprints or hill climbs.
Rapid weight loss can lead to muscle loss, nutrient deficiencies, and a decrease in metabolism, which can ultimately make it harder to keep the weight off in the long run. Additionally, losing weight too quickly can increase the risk of gallstones, electrolyte imbalances, and other health complications.
It’s also different than store-bought juice, which can contain added sugars and may be made from concentrate. Others fast to try to detox their bodies or for religious reasons. Keep your metabolism healthy and your hunger in check without risking your hard-earned progress by doing diet breaks the right way. Messaging from the $70 billion diet industry makes it sound like you’re a failure if you slip up on so-called “clean eating,” but research suggests it’s not because of a lack of willpower. Restricting too much for too long can backfire, causing a vicious cycle of yo-yo dieting and weight rebounding, studies show. “What matters more, I think, is the duration of fasting that works for you,” says Pedre.
For personal advice, please consult with a medical professional. Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating. So, turn it off or maybe change the channel to an exercise program instead. You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Top sources include artichokes, green peas, broccoli, lentils, and lima beans.
Factors to Consider
To figure out how much walking you need to do to lose weight, it can help to identify your resting metabolic rate (RMR), which helps you calculate how many calories you need to burn for a calorie deficit. You can speak with a certified trainer or use an online calculator like this one from NASM. It also depends on whether or not you’re in a calorie deficit, in which you burn more calories than you consume, Wickham says. And, as the name suggests, the concoction is meant to act as an alternative to the popular weight loss medication Ozempic. In one study, people who fasted every other day lost weight, even when they ate all they wanted on days when they weren’t fasting.
For example, a person weighing 300 pounds (136 kg) may lose 10 pounds (4.5 kg) after reducing their daily intake by 1,000 calories and increasing physical activity for 2 weeks. According to the experts, the “magic number” of calories to trim from your daily diet is between 500 and 750. Since a pound of fat equals 3,500 calories, that deficit should lead to between 1 and 1.5 pounds of weight loss each week.
Several factors can influence how quickly or slowly you should aim to lose weight. These include your starting weight, overall health, activity level, and dietary habits. It’s important to consult with a healthcare professional before starting any weight loss program to determine a safe and realistic goal for you.
Safe and Sustainable Weight Loss
Remember, healthy weight loss is not a race. Slow and steady progress is key to achieving long-term success and maintaining a healthy weight in the future. Focus on making small, sustainable changes to your lifestyle, such as incorporating more fruits and vegetables into your diet, increasing physical activity, and getting an adequate amount of sleep.
In conclusion, while it may be tempting to try to lose weight quickly, it’s important to prioritize your health and well-being above all else. Aim for a gradual and sustainable weight loss of 1-2 pounds per week, and remember that slow progress is still progress. Consult with a healthcare professional to develop a personalized weight loss plan that works for you and your individual needs.
