The reality of the loss shows that it seems normal and feasible to lose dozens of pounds a week.
In real life, the weekly rate of safe and sustainable weight loss is only 1 to 2 pounds.
But even this ratio will vary depending on the weight you have to lose weight, your dedication to the process, your hormones and your genes.
Although weight loss seems simple-
Resulting in insufficient calories and weight loss-
It is much easier on paper than in execution.
Your weight loss strategy understands how weight loss works helps you figure out how long it will take to reach your goal.
One pound equals 3,500 calories.
So to lose 1 pound, you have to burn 3,500 calories more than you consume.
Burn 500 to 1,000 calories a day more than you eat every day, and you lose 1 to 2 pounds calories a week.
When you reduce the number of calories by only 500 to 1,000 from the food you eat every day, it creates this deficit and you may lack calories.
For example, some sedentary women over the age of 50 consume only 1,600 calories a day.
Reducing your daily calorie intake by 500 will result in too few calories consumed.
For a woman, eating less than 1,200 calories a day can lead to her lack of nutrition and hunger.
For men, 1,600 calories are very low, and lower intake should not be followed without medical supervision.
Not taking enough calories can lead to undernutrition and make you weak, sick and hungry.
Feeling tired can stop you from exercising, but physical activity is another important part of creating deficits and losing weight.
The combination of diet and exercise is the best for the long term
Sustainable weight loss. A meta-
An analysis published in the Journal of the Society of Nutrition and nutrition in 2014 found that dietary intervention can help lose weight in the short term, but the combination of diet and exercise is the most effective for weight loss that lasts more than one year.
Your calorie needs dietitian or online calculator can help you estimate your calorie needs.
Fitness experts may use a formula that takes into account your weight, age, height, and gender to determine your resting metabolic rate ---
The amount of calories your body uses to simply exist-
Then add any extra calories you consume in your daily activities, including exercise.
Determining your resting metabolic rate with indirect heat is the most accurate method, but this requires special equipment from the clinic and often requires high costs.
Once you know the daily calorie needs, you can design what the real deficit is.
Ask yourself how much time you have to do extra exercise, how much motivation you have, and what kind of sacrifice you are willing to make in your diet.
For example, for 500-
Generate a calorie deficit of 1 pound loss per week, plan to reduce 250 calories from your intake and exercise to burn more 250 calories.
Diet meals emphasize unprocessed foods such as whole grains, vegetables and thin protein.
Pay attention to the portion size so that you will not exceed your weight
Calorie loss rate
Quick weight loss can backfire, or reduce calorie intake, well below your resting metabolic rate, which can have disastrous consequences for weight loss.
If you choose to cut calories significantly to stimulate faster weight loss, your attempts tend to backfire.
The reduction in calories at the Tai Chi end may reduce your resting metabolic rate by 20 to 30%.
This can slow down your weight loss.
For example, suppose you need 2,200 calories per day, because your resting metabolic rate is 1,300 calories and you consume 900 extra calories through exercise and daily activities, you decide to follow 1,000 caloriescalorie-
The daily loss of diet is more than 2 pounds per week.
You managed to stick to this extreme limit in a few weeks and in response, your still metabolism rate dropped by 20%--
Only 1,040 calories per day-
Because your body feels deprived and saves energy to prevent hunger.
Because you don't have the energy, you skip a few workouts as well.
You can't eat that many calories during your workout days
Try to burn because you don't have enough fuel.
Your weight loss rate slows down from 2.
Despite your lack of heat, 4 pounds per week to 1/2 or 1 pound per week.
Your efforts are too radical and now, you don't burn that many calories and lose weight at the rate you want.
In order to lose weight, aerobic exercise can prevent a decrease in your metabolic rate during rest on a diet, and exercise is a must.
Reduce no more than 500 calories from your daily food intake, and increase exercise by 250 to 1,000 calories a day to increase your weightloss deficit.
The American Academy of Sports Medicine Guide recommends a moderation of 200 to 300 minutes
Do strenuous exercise every week to achieve a significant weight loss effect.
This amount should result in 2,000
Burn calories or more per week-
Or about 300 calories a day.
Know your limitations when setting exercise goals.
Ask yourself if you can withstand the intensity of planned calories
Also, ask yourself if you can adapt to the necessary time to achieve your goals in your work and family obligations.
If you're not feeling well, you can't expect to start a long or high-intensity workout right away.
It makes it easy for you to get hurt and burn out.
In order for your muscles to recover, you also have to make a budget in a few days so you can't get 100% a day.
These factors determine how quickly you lose weight.
If you can't do a lot of exercise at the beginning or in the future, you can still lose weight, but it will be slower.
Power training will affect your power of LossA-
Training exercise doesn't burn as many calories as it does running, but it's also an asset to losing weight.
It can help you build thin muscles and improve your resting metabolism.
If all the other factors are equal, the rest metabolism of people with lower body fat percentage will be higher. But strength-
Training can affect your weight. loss rate too.
If your clothes are more loose, but the numbers on the scale do not change, you may reduce fat and increase muscle.
A pound of muscle takes up less space than a pound of fat, so when you have more muscle mass, you look thinner even if your weight is the same.
The plateau will affect your weight loss speed, the more weight you need to lose weight, the faster you will lose weight initially, which is why people who participate in real weight loss-
Weight loss shows that people tend to lose weight at a faster rate.
If you are hundreds of pounds overweight, 10 pounds is a small part of your weight and may lose weight in a week or two.
But it takes more time to lose 15 pounds when you only need to lose 10 pounds.
When you lose weight significantly, your weight loss will slow down.
Part of your metabolism depends on your body size;
When this size is reduced, your metabolism will also be reduced.
The deficit that leads to steady weight loss at the beginning of your plan may not allow you to lose weight at the same rate as your progress.
In order to continue to lose weight, you have to reduce calories further, with 25 to 50 calories for every 5 pounds calories cut.
So if you are initially able to lose 1,600 calories a day, you may need to limit between 20 pounds and 1,350 to further lose weight after losing 1,475 calories.
Alternatively, you can increase your exercise to increase your calorie burn rate.
In addition to reaching the platform period because your size is shrinking, other factors slow down your loss rate.
You may think you're taking a certain amount of calories, but you're actually undervaluing your portion size.
Unless you weigh and measure food, you may eat more than you think.
Overeating or below
Exercise may not really reach what you think is a shortage of calories.
If you lose weight in a few months
Your body may have been used to this level of work throughout the time.
To stimulate weight loss again, you may need to shake things up.
Re-order exercises, add high-
Work hard or adopt a new mode of work-
Like riding a bike instead of walking.
You may want to lose weight at a rate of 2 pounds per week, but the changes needed may be too radical.
If you are content with more moderate changes such as only 125 calories per day and 125 calories per exercise, you will see more success.
Lose 1/2 pounds a week, but you can achieve that ---
Instead of losing 2 pounds a week, just see it return the following.
When you lose weight, how long will it take you to reach a certain amount on the scale, which is less important than how your weight affects your energy and health.
If you are overweight, even if you lose 5-10% of your current weight, you can improve your health by lowering your cholesterol levels, lowering your blood pressure, and normalizing your blood sugar.