What is the safest amount of weight to lose in one week?
This article will discuss a frequently asked question. How much weight can be safely lost in one week? This question has been asked to me many times as a licensed dietician and clinical nutritionist. Weight loss doesn't mean just losing weight, but also doing it in a healthy and sustainable way. This article will explore the significance of this subject, as well as key considerations and real-life example. Let's delve in.
Why Safe Weight Loss is Important
For several reasons, a safe weight loss program is essential. It promotes success over the long term. While crash diets promise fast results, they can often result in rebound weight gain. Researchers at the University of California Los Angeles found that people who rapidly lose weight are more likely than others to gain it back within one year. Second, rapid weight loss can cause muscle wasting and nutritional deficiencies. It can negatively affect your metabolism and make it difficult to continue or maintain weight loss.
The Key to Safe Weight Loss
There are a few things you need to consider before starting a weight-loss plan. According to a study in the Journal of the American Medical Association, a weight loss of 1 or 2 pounds per week can be considered sustainable and healthy. You can achieve this by creating a weekly caloric deficit between 500 and 1000 calories via diet and exercise. You must ensure you are getting enough nutrients while reducing calories. Age, weight and health history are also factors that determine the amount of weight you can safely lose per week.
How to Lose Weight Safely
- If a person weighs 200 pounds, they aim to lose 2 pounds per week. This is achieved by cutting their caloric intake daily by 500 calories, and by burning 500 extra calories by exercising.
- If a person weighs 150 pounds, they aim to lose 0. 5% , or 0.75 lbs, of their weight each week. This is achieved by cutting their caloric intake daily by 250 calories, and by burning 250 extra calories by exercising.
Other Tips to Safely Lose Weight
You can use several different strategies to help you lose weight. Regular physical activity is essential. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes per week of moderate intensity or 75 minutes per week of intense exercise. Prioritize quality sleep, as insufficient sleep has been linked to weight gain. Staying hydrated, and managing your stress levels can all help you lose weight.
Conclusion
While it is natural to desire quick weight loss, it takes time for safe, sustainable results. It is considered normal to lose 1-2 pounds every week. Weight loss is an individual journey. What works for you may not be the best for someone else. Always consult a health professional before beginning any diet or workout regimen.
.