Is losing 3 pounds a week healthy?
For anyone who is on a weight-loss routine, questions like the one raised in the topic of this article are not unfamiliar. Asking if losing 3 pounds a weekly healthy is more like seeking to what the weekly threshold weight loss rate ought to be. The response to this question will, however, vary based on the individual involved. More so, researchers have hinted that a weight of 1 – 2 pounds per week is healthy and safe. In essence, losing 3 pounds per week may be considered slightly on the high side, but maybe fine for an individual who is obese.
Going by the foregoing; keeping to a 3-pounds per weight loss plan could be likened to taking an aggressive approach. Consequently, you will get to lose at a relatively fast rate, and this may not be good for your well-being. Though it may reflect your doggedness in seeing to it that you achieve that desired (trim) weight, the dangers with doing it fast – breaking the 3-pounds weight loss per week limit – are quite enormous.
And, what are these associated dangers?
Well, since most weight loss programs are usually focused on the dietary approach, one disservice you will be doing to your body while adhering to an aggressive weight loss routine is that you will deprive yourself of some essential nutrients. The situation may even be aggravated in the instance whereby you do some exercises along with the strict adherence to low-calorie diets.
Think about not having enough energy to sustain the flow of an exercise routine – but you keep pushing on. This may explain why you keep feeling fatigued day in, day out while doing your weight loss observances. Additionally, the lack or shortage of specific nutrients in the body could even result in some medical problems like feeble bones, a dysfunctional immune system, and the loss/thinning of hair.
Furthermore, an aggressive weight loss routine can cause the metabolic apparatus of the body to function at a reduced rate. When this happens, the rate at which the body burns calories is also bound to drop. Owing to this, it is possible for the result gained after having an aggressive weight loss to be undone in the long run. Apart from the prospect of the calorie-expending capacity of the body system dropping, a slow functioning metabolic mechanism can also lead to the loss of muscle
You may not be expecting any bout of indigestion while on a weight-loss routine, but indigestion cannot be ruled. This is yet traceable to excessively cutting down on diet, a situation that could cause the gallbladder to become gradually inactive. Just for the mention; the gallbladder makes available digestive juices needed for breaking down food. So, in the instance where the gallbladder is not able to perform this function regularly, the formation of gallstones – which lead to indigestion – is highly probable.
Steps towards a healthy weight loss
As earlier emphasized; a weight loss rate of 1 – 2 pounds per week is the most ideal. However, to achieve this, there are a few steps/things you will need to consider; some of these include:
Talk to your doctor
Recall that the weight loss routine for a friend or some other folks may not suffice for you – what’s good for the goose may not be good for the gander here. This is why you should talk to your doctor about your weight loss needs. With the expertise of the doctor, your situation will be comprehensively evaluated and you will be able to have a workable plan to run with as you aim to achieve a healthy weight goal.
Having a calorie-monitoring device and weight scale
A device to help you keep track of the amount you are losing daily – culminating in a weekly calorie loss – should be the first item you should consider owning – if you don’t have one already. This device is so handy as it would ensure that you do not just on your weight loss routine – be it via dietary restrictions or exercises – without taking note of how many calories you have burnt while on the previous trail of (weight loss) activities. While the calorie-monitoring device gives you details about the little bits, a scale will work to tell in on how much you have lost over time. Just to add to that an expert once emphasized that losing 1% of one’s body weight weeks yet registers as a healthy weight loss goal.
Attentiveness to daily dietary intake
You should also be cognizant of the food you consume daily. Pay attention to the labels and caloric content/amount in the food packages you are getting from the grocery stores. Avoid making bad food choices, and you do not have to necessarily skip meals – rather go for healthy foods whether it’s breakfast, lunch, or dinner. Portion control should also be duly considered; you may need to reduce the size of your food portion going forward.
Your dietary intake when considering a healthy weight loss routine should circle around fruits, vegetables, whole grains, dairy products, and lean proteins. You should learn to cut down on foods that have high fat and sugary contents. Again, caffeine should not be regarded as one of your favorite consumables at this point.
Take your exercises serious
If you’re about losing weight then you should be intentional about reducing the time you spend sitting tight on that couch. You’ve got to move around – not aimlessly but with an eye on the big picture which is accomplishing a fitter physique.
You can get on with exercises such as stretching, (brisk) walking, running, swimming, and riding a bike. The idea is to vary the exercises you engage in every week. You can work around having a daily exercise routine of 30 – 45 minutes through the week – that should amount to about 3 – 5 hours of exercise weekly. Your doctor can guide you into how the exercises should be structured.
In concluding; you should always remember that while a straight “YES” may not apply to all when it comes to answering the question represented in the article topic, choosing to go your weight loss routine aggressively can be detrimental to your overall health – so, take it slow.
References
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2. Muller MJ, Bosy-Westphal A. (2013). Adaptive thermogenesis with weight loss in humans, Obesity (Silver Spring). Vol 21(2), pp. 218 – 228.
3. Rushton DH. (2002). Nutritional factors and hair loss. Clin Exp Dermatol. 27(5), pp. 396 – 404.
4. Thacher D, Clarke BL. (2011). Mayo Clin Proc. 86(1), pp. 50 – 60.