Tag Archives: how to lose weight and keep if off

How Long Does It Take to Lose Weight?

How long it takes to lose weight and keep it off can depend on many factors. Weight loss is different for everyone and there is no one-size-fits-all diet and exercise plan. Today you will learn how long does it take to lose weight and weight management.

How long does it take to lose weight
How Long Does it Take to Lose Weight?

Slow but steady weight loss

To begin with, losing one to two pounds per week is considered safe and normal for weight loss. According to the Centers for Disease Control and Prevention (CDC), individuals who reduced pounds at this rate are more successful at keeping weight off. And while many individuals would like to lose weight quicker, even modest weight loss has been proven to result in health benefits, such as lower blood pressure, blood cholesterol, and blood sugars.

Some people may lose weight faster

The individuals who are more overweight usually lose weight faster, which is mostly calorie-influenced. For instance, if you have been eating calories for a weight of 170 pounds and you reduce it to maintain 130 pounds, you have created a calorie deficit. Someone who needs to lose 40 pounds would typically lose weight faster than someone who needs to lose 15 pounds. But as you lose weight, the deficit reduces, which is why the rate of weight loss decreases the closer you get to your weight goal, regardless of where you started.

The quality, balance, and timing of the calories that we consume also play important roles in how weight is lost. For instance, simply cutting your caloric intake while still eating a lot of processed foods, or eating a big portion of your calories in the evening, may not end in losing weight as quickly.

For example, A 2017 study, published in the American Journal of Clinical Nutrition, discovered that switching refined grains with whole grains for six weeks resulted in higher resting metabolic rates, among both men and post-menopausal women.

Too few calories can hinder weight loss

Cutting calories too low can negatively affect weight loss—because your body can kick into survival mode, conserve calories, and resist weight loss. This is usually true when you consume fewer calories than it takes to support a healthy weight.

For instance, if it takes 1,600 calories to support your usual weight and you reduce your intake to 1,200, or even below 1,600, you are likely to either stop weight loss, or lose too much lean muscle mass as part of your weight loss. The latter can weaken immune function, increase injury risk, and reduce the chances of keeping the weight off. Basically, it’s a myth that you need to undereat in order to lose weight. You just have to stop eating more than it takes to maintain a healthy weight goal.

The calorie equation is confusing

Metabolism, an important factor in weight loss, it is how your body burns calories. Appetite regulating hormones also play a part in weight loss. Stress and poor sleep can greatly affect those two factors. Research shows that gut bacteria can also control how our bodies utilize the calories we intake.

Weight goes up and down

It is normal for you weight to shift up and down because you are measuring everything that has weight. This includes water and undigested food. The important part is that you stay consistent with your patterns and make changes if you are stop seeing results.

Be patient, have faith

The bottom line it that weight loss is complex and no one can honestly predict how much weight you will lose. The best approach is to focus on daily healthy habits and be consistent. That will determine how long it takes to lose weight and keep it off.

Source: Sass, Cynthia MPH, RD. “How Long Does It Take to Lose Weight—and Keep It Off? A Nutritionist Explains” www.health.com January 6, 2021

How to Lose Weight and Keep it Off

To lose weight and keep it off is probably one of the most difficult challenges to conquer, especially if you are new to weight loss.

How to Lose Weight and Keep if Off Photo by popsugar.com
How to Lose Weight and Keep it Off Photo by popsugar.com

There have been many popular diet programs that claim to help people shed unwanted pounds, but they fail in the long run.

Diet to Lose Weight

Although a diet is temporary, most people see a diet as something that lasts forever. The ones who do go on a calorie-restricted diet to lose weight expect to eat that way until the end, many people just get a weight loss surgery since is much easier.

The good news is that researchers have discovered the strategies and thought processes of thousands of individuals who have successfully lost weight and kept if off for years.

The new study spear-headed by Dr. Phelan, professor of kinesiology and public health at California Polytechnic State University, discovered habits and strategies that can be key to success for millions who seek weight loss. Just like most sensible weight loss plans, they focus on healthy eating and regular physical activity. But they also include important self-monitoring practices and non-punitive coping strategies that can be the essential to long-term weight management. Learn more about biofit probiotic supplement.

During the study, nearly five thousand Weight Watcher members lost an average of 50 pounds and kept the weight off for more than three years. Their habits and thought processes were compared to 500 obese people who did not report gaining or losing more than five pounds.

Dr. Phelan says that weight loss is a very rewarding process and people do offer encouragement when they notice. However, this all disappears with long-term weight loss. Staying motivated during weight loss can be a challenge so it all starts with small habits that lead to big potential.

Overtime, weight loss does become easier. After two years of eating healthy and exercising on a regular basis, weight loss efforts become routine. You will start feel out of place when you skip the gym or cheat on your fat flusher diet.

Mindful Weight Loss

Having the right mindset does play an important role when it comes to fat loss. When you think positive and know your self-worth it makes weight management more achievable.

Among the useful strategies identified in the new study, keeping lower calorie foods like fruits and vegetables is vital. “We eat what we see,” Dr. Phelan noted. The opposite is equally important, keep junk food out of sight. Take a look too the latest resurge reviews.

Self-Monitoring to Lose Weight

Self-monitoring or tracking your results on a daily basis will ensure you are on the right track. Weight loss does not happen overnight but if you stay consistent you will begin to see results. Results are not typical and therefore different for everyone.

To lose weight and keep it off, finding a diet and exercise plan that works for you is what matters most. There is no one-size-fits-all weight loss plan so you may have to try a few weight loss programs before you find the success you want. Follow these strategies to lose weight and keep it off.

Source: Brody, Jane. “How to Lose Weight and Keep It Off” www.nytimes.com March 16, 2020