How Long Does It Take to Lose Weight?

For each person, losing weight is a different process. Your basal metabolic rate (BMR), or the rate at which you burn calories while at rest, as well as other aspects of your lifestyle, including age, sex, level of exercise, and environment, will ultimately determine how quickly you start to see results. 


There is no single plan that will guarantee you shed a specific amount of weight in a given amount of time due to individuality, which implies that each of us thrives on different diets and leads different lifestyles. Finding what works best for you and your body will be the key to maximizing outcomes when it comes to weight loss.


How Does Weight Loss Occur?


A careful balance between calories ingested and energy used is the key to weight loss. A calorie is a unit of measurement for the amount of energy found in food and beverages. You must burn more calories than you consume in order to lose weight, which can be done by either consuming fewer calories or by using more energy, such as through exercise. Such a diet is called a calorific deficit diet. Even though it sounds straightforward, it's crucial to consider the facts that support this idea.


Your body's basic energy requirements are influenced by your metabolism, but your weight is also influenced by what and how much you eat and drink, as well as how much exercise you get.


When Does Weight Loss Start To Show?


Maybe you've been trying to lose a few extra pounds, and the scale is showing that you're finally making progress! After the first week or two of your efforts, you could notice that your jeans fit differently, but it's likely that it will take a little longer for others to notice a difference in your weight.


Half a pound to two pounds of weight reduction each week is considered to be a healthy rate of weight loss. This can be done by crowding out, eating more deliberately, and committing to a better lifestyle in general. Slow and steady always wins the race. This is unquestionably true when it comes to shedding pounds and keeping them off. Rapid weight loss may potentially result in the loss of lean muscle mass.


Don't give up if your friends and family don't notice your weight loss immediately away. Pay attention to how you feel after losing those extra pounds, such as having greater stamina for exercise, sleeping better, or experiencing less fatigue when climbing stairs.



Factors Influencing Weight Reduction


No matter how strictly you adhere to a given diet or exercise routine, there are some outside-of-your-control elements that affect how quickly (or slowly) you lose weight:


  1. Sex

Your metabolic rate and body composition are affected by the presence of biological sex organs. Compared to males of equal stature, women often have more body fat and less muscle mass. Women may find it more challenging to lose weight because their BMR is typically 5–10% lower than men's.



  1. Age

You typically lose muscle mass and have a lower BMR as you get older. Strength training, in particular, helps preserve muscle mass and make it more metabolically active because older persons typically have a decrease in energy expenditure.
  1. Height

Your BMR and how much fat is distributed throughout your body can both be influenced by your height. A taller individual often has more lean muscle mass than a shorter person of the same weight, which increases their BMR.


  1. Physical Exercise

It's important to find a fitness routine you enjoy and look forward to if you want to lose weight that will last. Daily exercise will increase your metabolism, get your blood circulating, and make it easier for you to fall asleep at night. Your BMR can be increased by weight exercise specifically because it can help you gain lean muscle mass.


  1. Sleep

The amount of time you spend sleeping (and the quality of that sleep!) is crucial for healthy hormone control, cognitive function, and energy maintenance. When you don't get enough sleep, your body does in fact crave more food than you actually need. That is due to inadequate sleep, which causes an increase in the hunger hormone ghrelin and a decrease in the satiety hormone leptin.


Sleep gives your brain a chance to unwind after a long day of work, allowing brain activity to calm down and muscles to relax.When considering lasting lifestyle modifications that will help you achieve your long-term weight-loss goals, experts advise obtaining 7-9 hours of sleep each night. This is a fantastic place to start.


How To Shed Pounds As Fast As Possible?


  • Consult a professional

    • The best thing you can do if you want to lose weight is to consult your doctor. They can rule out any medical issues that are keeping you from reducing weight. Additionally, losing weight quickly might stress your body, so it's crucial to do so under your doctor's guidance.


    Your doctor can offer you advice on how to lose weight, and they can even recommend a nutritionist. Your doctor can recommend an alternative weight-loss strategy, such as medication or surgery, if they determine that your weight is endangering your health and wellness.


  • Get more active

    • Exercise is crucial for weight loss, and some forms of exercise are more efficient than others. For instance, weightlifting, pushups, and other forms of strength training help you develop and tone your muscles, whereas aerobic activity burns calories the fastest and most efficiently. Exercises that truly get your heart racing are considered aerobic, such as cycling, jogging, walking, swimming, and other similar activities.



  • Eat a balanced, protein-rich diet

    • A diet high in protein can aid in muscle growth. Although some extreme diets advise eating only protein, keep in mind that going on a crash or fad diet is never a wise choice.


    You might wish to consult a competent nutritionist because your genetics play a significant role in selecting which diet is ideal for you. A certain diet may not work for you because your body and genetics are different just because someone you know dropped 100 pounds on it.


    Conclusion:


    Make modest, sustainable adjustments to enhance your lifestyle in order to lose weight in a healthy manner without overworking your body. This could entail changing to a healthier, more balanced diet or getting more exercise. Since no two bodies are the same, you must find the balance that works for you. Don't forget to consult a physician or nutritionist for professional guidance specific to your body, way of life, and genetics.

     

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    References


    • Abbasi, J. (2018). Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes. JAMA, 319(3), 215. doi: 10.1001/jama.2017.20639. https://pubmed.ncbi.nlm.nih.gov/29340675/
    • Bahreynian M, Qorbani M, Khaniabadi BM, et al. (2017). Association between Obesity and Parental Weight Status in Children and Adolescents. Journal of Clinical Research in Pediatric Endocrinology, 9(2):111-117. doi: 10.4274/jcrpe.3790. https://pubmed.ncbi.nlm.nih.gov/28008863/
    • Finkler, E., Heymsfield, S. B., & St-Onge, M. P. (2012). Rate of weight loss can be predicted by patient characteristics and intervention strategies. Journal of the Academy of Nutrition and Dietetics, 112(1), 75–80. doi:10.1016/j.jada.2011.08.034. https://pubmed.ncbi.nlm.nih.gov/22717178/
    • Greer SM, Goldstein AN, Walker MP. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications, 4:2259. doi: 10.1038/ncomms3259. https://pubmed.ncbi.nlm.nih.gov/23922121/

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