A lot of persons going on a weight loss routine may subscribe to CDC’s recommendation of shedding 1-2 pounds per week, but there’s no one-size-fits-all approach to weight loss. Fine, we all want to play it safe, and stay within what is widely adopted — as a healthy weight loss range. However, going beyond this range may not always be wrong or result in any significant health consequences. This assertion is even more tenable considering how some experts have suggested that losing 1% of one’s body weight is equally safe. Based on this, an individual who presently weighs 300 pounds can aim at losing 3 pounds every week. This particular person will even be able to burn more calories if he/she can engage in some high-intensity exercises while also observing dietary interventions.
From all that has been said, it is obvious that normal weight loss varies from one individual to another. So, before you decide on settling for any weight loss plan — maybe 1-2 pounds per week or higher — you should take time to understand what really works for you. This would help you maximize the time you will be committing to the weight loss routine. You do not have to stick to losing 1-2 pounds when you can safely shed off more (bodyweight).
Work with a fitness doctor or personal trainer
The major concern about normal weight loss — especially for people that are committed to the cause — hovers around actualizing a sustainable outcome. It is generally believed that individuals who embark on rapid or aggressive weight loss programs are not always able to keep the result for a long time. Plus, such weight loss routines could have some detrimental effects on the health of those observing them. So, you should understand why a lot of people may not want to go beyond CDC’s recommended bar. To this end, you should consider approaching or consulting a fitness doctor as you work towards creating a comprehensive weight loss plan. The doctor will get to guide you in settling for the most suitable weight loss plan based on your BMI, metabolic needs, and so on. Apart from helping you map out a realistic strategy that would guarantee a satisfactory outcome, in the long run, the professional (that is, the personal trainer/fitness doctor) will also ensure the regular monitoring of your progress.
You may feel that this (monitoring) may not be necessary, but you will get to appreciate it if you get a grasp of the unpredictability that may accompany weight loss. It’s quite possible that you don’t get a very productive shedding of pounds — as accumulated fat may not be burned — while on your weight loss program; this mostly happens during a rapid weight loss routine. More so, in the instance whereby you’re losing above 2 pounds per week, a good monitoring process will promptly give you insight into how beneficial — or otherwise — your weight loss plan is.
Again, you should not hesitate to notify your trainer if your body system is responding awkwardly to the weight loss routine you’re subjecting it to. This should not get you scared in any way, but it should be seen as a way of taking certain precautions especially if you are attempting to lose more than the widely accepted number of pounds per week.
Know your numbers
You don’t have to leave it all to your fitness doctor, you should also endeavor to know your numbers. By so doing, you will not have to keep returning to the fitness doctor to get details about the basics. Your numbers, far as weight loss, go beyond the value of your body weight – this doesn’t even always paint the true picture of how overweight you may be. As such, you should take cognizance of the following weight loss/gain-related elements:
- Your BMI: Your body mass index (BMI) is the variable that reflects the status of your body weight. Individuals that find themselves with the overweight range (BMI of 25 – 29.9) or obese range (BMI of 30 upwards) are usually the set that needs to commit to a weight loss program as they strive to attain healthy body weight. You can use this BMI calculator to regularly check your BMI as you shed the extra pounds over time.
- Your BMR: Basal metabolic rate (BMR) will tell about the number of calories that are needed for some daily metabolic functions. So, knowing this will help you make an informed decision towards creating a calorie deficit. You will find a BMR calculator valuable in this regard.
- Calories burned: To effectively keep track of your progress, you will need to monitor the number of calories you are burning daily. You can invest in a calorie-monitoring device or subscribe to some apps designed for such purposes to get this done. Just to chip this in here: as you’re recovering the details about the number of calories burned, you should take care to maintain a healthy eating habit.
Factor in your schedule
You should not be so carried away by the number of pounds — 1, 2, 3, or more — you can shed off to the extent that you leave out your work schedule from your weight loss plan. Hence, you should center every activity in the plan around your work schedule. By so doing, you will not put yourself under undue pressure or find it difficult to meet up with your daily/weekly weight loss objective.
Furthermore, you should specifically be mindful of the type of exercise you incorporate into your weight loss plan. While you may not be able to take a walk to the office — thus burning calories — on a weekday, hitting the gym or engaging in some high-intensity exercises may not suffice for such times. You can, however, maximize the weekend to do more exercise. That said, you should not be tempted to put your body under stress, doing intense exercises after a long day at work. In case you don’t know: stress management is also a weight-loss strategy. So, you should learn to relax well and do not joke with or trade your sleep at night for anything.
References
Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current opinion in clinical nutrition and metabolic care, 14(4), 402–412. https://doi.org/10.1097/MCO.0b013e3283479109
Boutcher S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011, 868305. https://doi.org/10.1155/2011/868305
https://www.cdc.gov/healthyweight/losing_weight/
https://www.mensjournal.com/health-fitness/how-much-body-fat-can-you-lose-week/
