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Thursday, September 10, 2020

How Many Pounds Should You Lose a Week for Healthy and Safe Weight Loss

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Losing weight can add stress especially for the impatient. But how much weight can we safely lose in one week? Let’s find out!

Fad diet or food fad is a diet and eating pattern that promotes short-term weight loss without concerning the long maintenance of weight in the long-run. Thus its only a temporary enjoyment. You’re going lose weight so fast but after the diet program you will return to gaining weight.

National Institute of Health (NIH) studies shows that the healthiest way to lose weight is 1-2 pounds per week. If there’s 1 pound that equals to 3,500 calories then divide to 7 days (or 1 week) equals to 500 calories a day. This must be done by exercise or healthy foods or just both.

Healthy diet comes on people’s diet and lifestyle. There are different factors that are responsible in losing fat in a week.

Before changing your diet you should consider how much fat you need to lose, so it will depend on body size and how much fat it carries. There are some weekly guidelines we can use to lose weight in a week. The recommended is 1-2 pounds of fats, its up to 1% of our total weight, just like if you’re 300 pounds then about 3 pounds a week must be lose.

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There’s no estimation considering each individual’s current weight. Another factor that plays a role in losing weight is how high water weight is loss. According to Mary Hartley (Resident Dietician) of DietsInReview.com. She stated that ‘Sometimes at the start of a diet, there is a pronounced loss of water weight’. It is especially true when the weight-loss diet is high in protein and low in carbohydrates. But the gain and loss of water is transient and has nothing to do with excess body fat. Eventually, weight stabilizes and weight loss slows down.’

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It is also showed that in every 1 gram of carbohydrate about 3 grams of water is held. This is why low-carbohydrate diets allows such large drop on the scale.

Hartley also stated that ‘Regardless of weight on the scale, everyone needs a diet that meets the needs for energy, protein, vitamins, minerals, fibers and all other components of food.’ She also added that ‘When calories are too low, fat-burning muscle is sacrificed for fuel and binge-eating often ensues.’ So the best and safest way of losing weight is having a healthy diet with proper exercise regularly. These two factors will help take care on losing weight.

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