If you want to lose a pound a week, you need about 3500 calories or 500 calories a day (less than you need to maintain your current weight). Because it may be difficult to reduce so much intake, increasing exercise can help burn more calories.
However, please remember that 1 week of weight loss plan may mislead you. "It's not uncommon to lose 5 pounds or even 65,438+00 pounds in the first week, but it's not the speed you can expect to keep growing-you may notice that you haven't lost weight in the next two weeks," Lawton said. This is because when you reduce your calorie intake and start making healthier dietary choices, your glycogen stores (also called molecules made from carbohydrates you eat) will decrease, because they are connected with water molecules, so their water content will decrease, Lohden explained. "So, if you start burning pounds quickly and then slow down, don't lose heart-it's normal."
How much have you lost?
"It is rare to lose more than 65,438+00 pounds in a month, unless you have participated in a medically supervised weight loss program or you have just had weight loss surgery," Lohden said. Remember, if you lose weight too fast, your body will fight back. According to a review in the International Journal of Obesity, your metabolism slows down, hormones shift to increase your craving and appetite, and even burn less fat. Lohden warned that these changes may lead to eating disorders.
More importantly, no matter how fast you lose weight, you will lose a certain amount of lean meat in the process (especially if you don't exercise hard). Excessive weight loss may seriously damage your metabolism. This is why it is important to do strength training when trying to lose weight. In addition, maciel added that a low-calorie diet may lead to insufficient nutrition, and rapid weight loss may lead to abnormal gallbladder function and gallstones.
In short, quick weight loss programs that reduce the size of clothes or pants are usually not worth it. Although there may be frustration, please wait patiently for long-term success.
Strategies for safe weight loss
Here, you can lose weight safely in several ways:
Get ready for success.
Maciel said: "It is very important to have realistic goals and expectations before starting a weight loss journey." ? He added that it might be helpful to use an application like MyFitnessPal to track your weight loss goals. Then, take time out every week to plan your diet and exercise. After building confidence by achieving some small goals, you can begin to face bigger challenges and aim for higher goals. For example, develop a regular walking habit before training your first 5 kilometers.
Prepare for setbacks
Of course, progress is linear, and sometimes we even try to lose weight, even reaching a few pounds. But understanding and accepting this is part of the journey and can help you stick to it, maciel said. "Although the numbers on the weighing scale may take some time to change, remember to acknowledge and celebrate the different ways you wear clothes and how to lift weights or jog for longer," Lohden suggested. These are all signs that you are on the right track.
Basic exhaust
Machel said: "Don't give up the principle of finding diet pills." ? It is important to remember that eating more nutritious all-natural foods, exercising regularly, sleeping well and taking time to take care of yourself are all important components of the weight loss equation. He suggested that if you don't lose weight in your current plan, please seriously consider your diet, exercise and lifestyle habits, and consider seeking the help of a support group or dietitian.
Listen to your body.
Lawton said: "When you try to eat and change your lifestyle, reducing your intake will bring normal hunger, but you should never feel hungry." "Use healthier choices to express hunger." ? In order to avoid overeating, it is also helpful to pay attention to eating skills.
?