Duration to Lose Weight and Maintain It Safely
Weight Loss Through Diet and Exercise
If you’re trying to lose weight, go slow and steady. Most experts recommend aiming for a weight loss of 1 to 2 pounds per week. This rate is deemed safe for weight loss and is more likely to be sustainable over the long term.
To achieve this, integrate a low-calorie diet with consistent physical activity. Eat fewer calories than your body burns. Incorporating both cardiovascular exercise and strength training contributes to fat loss and muscle development. Over six months, you may lose 26 to 52 pounds, depending on your starting weight and the level of consistency you maintain.
Using Medication for Safe Weight Loss
Sometimes diet and exercise are not enough. For people with obesity or a high BMI, doctors may suggest weight loss medication.
Medications such as semaglutide help certain individuals lose between 15% and 20% of their body weight within 15 months. These medicines should always be used under a doctor’s care and alongside healthy habits.https://www.ncbi.nlm.nih.gov/books/NBK221839/
Factors That Affect How Fast You Lose Weight
- Medications
Some medicines make it harder to lose weight. These include:
- Antidepressants
- Steroids
- Birth control pills
- Blood pressure drugs
- Antipsychotics
Never stop medicine without talking to your doctor.
- Age
As we age, losing weight becomes harder. Muscle decreases, and body fat increases. Hormone changes in your 50s and 60s may also cause weight gain.
- Genetics
Some people may find weight loss harder due to their genetic makeup. Nonetheless, this does not suggest that weight loss is impossible; it merely signifies that it might necessitate more time and meticulous planning.
- Hormones
Hormones like thyroid, insulin, and estrogen affect how your body stores fat. Reduced thyroid hormone levels or diminished estrogen during menopause may result in weight gain or a gradual decrease in weight.
- Starting Weight
If you have additional weight to shed, you may observe quicker results initially. For example, losing 10% of your body weight is more pounds if you weigh 300 pounds than if you weigh 150.
- Calories
To attain a weight reduction of 1 to 2 pounds per week, aim for a daily calorie deficit between 500 and 1,000 calories. Avoid diets that drop your intake too low—this can harm your health.
- Activity Level
Being active burns calories and builds muscle. This aids in increasing calorie expenditure even while at rest.
One should engage in physical activity 3 to 5 times each week, with a duration of 30 to 45 minutes.
Dangers of Losing Weight Too Quickly
Rapid weight loss may seem appealing, yet it is not safe. Getting a weight reduction of 2 pounds weekly may:
Diminish your bone strength
Causes fatigue, dizziness, or dehydration
- Lead to muscle loss
- Increase the risk of gallstones or gout
- Trigger binge eating or anxiety
- Causes hormonal changes or low blood sugar
Rapid weight loss often doesn’t last. You may gain the weight back quickly.
Bad Habits That Can Stop Weight Loss
Some habits make weight loss harder. You might not even notice them:
- Sitting too much
- Drinking soda or sweet drinks
- Eating large portions
- Not sleeping enough
- Giving up after one setback
- Snacking without thinking
- Skipping meals and then overeating
- Drinking alcohol often
- Stress eating
Try to fix one habit at a time. Small changes add up.
Tips to Maintain a Healthy Weight
Keeping the weight off takes effort. Use these healthy habits:
- Plan meals ahead
- Keep healthy snacks nearby
- Move more—take the stairs, walk, stretch
- Sleep and wake at the same time daily
- Celebrate goals without using food (like a walk, movie, or massage)
- Track your progress in a journal
- Set clear, realistic goals (e.g., walk 30 minutes, 3 times a week)
- Seek assistance from friends or participate in a weight loss group•. Consult with a nutritionist or health coach for additional support. Best Diets for Sustainable Weight Loss. The most effective diet is one that you can maintain over an extended period. It should be well-balanced, nutrient-rich, and satisfying.https://fusionwords.com/healthy-weight-loss-and-the-best-foods-for-it/
Mediterranean Diet
This diet focuses on:
- Fruits and vegetables
- Whole grains
- Fish and lean meats
- Olive oil and nuts
- Fewer processed foods
It is among the most researched and reliable diets for promoting weight loss and enhancing heart health.
Intermittent Fasting
This discussion focuses on when you have your meals instead of what you consume. Popular fasting techniques include the 16:8 method, which involves fasting for 16 hours and eating during 8 hours. This approach may assist in decreasing:
- Body weight
- Blood sugar
- Fat around the belly
Studies show people may lose 7 to 11 pounds in 10 weeks.
Avoid fashionable diets that exclude entire food groups or promise quick results. Your body needs fiber, protein, carbs, and healthy fats to stay energized.
When to Get Help from a Doctor
If one is not successful in gaining weight, then a session with a healthcare professional is a must.
They can check for:
- Hormone imbalances
- Hidden medical issues
- Medication side effects
- Offer options like:
- Weight loss clinics
- Dietitian referrals
- Weight loss surgery
- Prescription medications
Getting help early can make your weight loss journey safer and more successful.
Final Thoughts
Weight loss takes time, and everybody is different. Aim to decrease your weight by 1 to 2 pounds weekly by following a balanced diet, enhancing your physical activity, and embracing healthier lifestyle choices. Refrain from engaging in extreme dieting. Practice patience and self-compassion.
One should not consider a gradual weight loss as a failure. It is an effective method for maintaining long-term weight loss.
Disclaimer: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
