Weight loss plans are more of an individualistic thing. Some persons may choose to go about theirs rapidly while others take it slowly. While it’s possible to get a piece of professional advice from either a dietician or fitness coach, you are the one that will determine the outcome of your weight loss program in the long run. And, the quest to attain a satisfactory result will often start with a question such as raised in the topic above.

It’s obvious that anyone asking such a question is only seeking to be guided. This is very key for any profitable weight loss objective. In reality, one could lose as much weight as he/she wants, but how about the overall well-being? This is why the Centers for Disease Prevention and Control and other notable health-related bodies have heralded that the safest weight loss range is 1 – 2 pounds per week.

Losing weight at the rate stated above would mean that one can aim at losing 4 – 8 pounds every month. That said, some individuals can safely lose up to 12 pounds per month. The rider to this, however, is that it’s important you know your numbers – talk about daily calorie consumption, BMI, BMR, and so on – before sticking to a weight loss plan.

What are the numbers and how helpful are they?

You may have been expressly using your body weight to adjudge how fat you may be. This doesn’t paint the best picture for anyone intending to start a weight loss program. The body mass index (BMI) is a more acceptable and comprehensive indicator that should ALWAYS be considered. It is basically a measure that tells whether or not a person is within a healthy weight range.

BMI is usually calculated by dividing body weight (in kilogram) by height (in meter-squared) hence the unit of measurement is kg/m2. The range of BMI for normal weight is 18.5 – 24.9 while for overweight, it is 25.0 – 29.9 and 30.0 upwards signifies being obese. On the other end of the extreme is the underweight range which is below 18.5.

You could yet go a step further to know what your basal metabolic rate (BMR) is. BMR primarily informs you about the number of calories you burn while performing some basic activities like blinking, circulation, and digestion. It is usually dependent on an individual’s age, weight, sex, and height, and there is an activity factor to it. You can get a knowledge of what your BMI and BMR are like by utilizing one of the several calculators available online.

Another important parameter you should be mindful of when creating a weight loss plan is your caloric intake. More than anything else, all that pertains to weight loss revolves around how many calories you consume. You can take some time to do journaling, checking to see the number of calories contained in the foods you’ve been eating.

You need to understand that virtually all foods contain calories – although in varying proportions. Fat, for instance, contains 9Kcal/g while the caloric content of protein is 4Kcal/g. Also, you should be more given to check through the labels on grocery items to know their caloric contents. You can easily keep a tab of your progress once you have a concrete journal detailing how and what you eat – before and during your weight loss program.

Towards a comprehensive weight loss routine

Any weight loss routine that would bring about a long-lasting effect must have a mix of dietary measures and exercise schedules. Going about it the diet way alone could lead to significant nutrient deprivation and deciding to sole stick to an exercise routine may not always be sustainable. A balance is therefore needed. Again, always remember that it’s one thing to have a weight loss plan drafted out, and it’s another thing to execute it. The execution stage takes some effort and determination.

It begins with the reduction of dietary calories

The jury is out there that calories are the number one culprit of (unnecessary) weight gain. Therefore, it is pressing that anyone who wants to shed weight trim down his/her caloric intake. So, you will need to watch how you consume refined carbs and those drinks with added sugars. They have been known to greatly contribute to the body’s caloric composition. More extensively, the intake of packaged and processed foods should also be limited.

Your weight loss diet

The need to cut down on your calorie intake will certainly see you make some adjustments to your diet. When it comes to creating a weight loss diet, you should look to protein-rich foods and those that have a good amount of fiber. These nutrients should make up at least half of your portion size per time or meal.

They will not only ensure that you are supplied with the needed nutrients but also leave you satiated for a longer period. This means the hunger pangs won’t be there for a good while. You should, however, be careful of munching on foods unnecessarily. For snack choices; you can settle for cut-up veggies, mixed nuts, fruits, kale chips, and protein smoothies.

Drink water intentionally

If you’re really about losing weight in good time, you have to appreciate water even more. This is because of how it is been found to contribute to weight loss and its maintenance. The study by Casazza et al. showed that when taken before a meal, water has a way of promoting satiety as energy intake is reduced.

Raise your activity level

Your monthly weight loss goal will be more realistic, with the result being sustainable when physical exercises are incorporated. Therefore, you should set time apart to engage in different exercises – running, swimming, stair climbing, sports, etc. Resistance training [like weight lifting] is also great for weight loss particularly as it prevents the loss of muscle.

Besides the type and duration of exercises, the specific time of the day you go for your workout can also be impactful on your weight loss. This is based on the findings from a study that showed going on a workout before breakfast causes more calories to be burned – all through the day.

References

Casazza K, Brown A, Astrup A, et al. (2014). Weighing the evidence of common beliefs in obesity research. Crit Rev Food Sci Nutr. 55(14).

Cunningham E. (2014). What impact does water consumption have on weight loss or weight loss maintenance? Journal of the Academy of Nutrition and Dietetics, pp. 2084.

Hall et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism 30: 67 – 77.

Iwayama K, Kurihara R, Nabekura Y, et al. (2015). Exercise increases 24-h fat oxidation only when it is performed before breakfast. EBioMedicine 2(12): 2003 – 2009.

St-Onge M-P, Roberts AL, Chen J, et al. (2011). Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. Am J Clin Nutr. 94(2): 410 – 416.