You may be anticipating kickstarting your weight loss program, or maybe you’re one of those who had some hit-and-miss runs while attempting to shed some weight. The scenario painted in this opening line could have ultimately caused you to ponder on “how many pounds per week is considered a healthy weight loss?”

There are 2 critical points you need to understand in this regard – and it is upon these (points) that any healthy weight loss practice ought to be forged. For one, it is not everyone that would respond in the same way to a particular weight loss routine. The weight loss need of an obese person will be different from someone that has only slightly added some weight. Plus, there are specific metabolic mechanisms that could have a significant impact on weight loss outcomes.

Whatever the case may be, you should have it at the back of your mind that weight loss is an activity that should be done gradually. The reason for this is that, besides ensuring that other organs and/or tissues are protected, a gradual weight loss routine will help you sustain the result for a long time – “slow and steady wins the race”, remember? Rushing the process does not always guarantee a long-lasting effect.

So, how many pounds can I lose per week to ensure a healthy weight loss?

A host of researchers have given insight into the fact that the safest weight loss rate is 1 – 2 pounds per week. This should ensure that your health is not compromised while you are going about executing your weight loss plan. Let me chip in at this point that weight loss shouldn’t revolve around dietary restrictions alone. Many persons attempting to lose often get caught in the web that has them thinking dietary restriction is a means to an end – weight loss. This is however misleading!

How do I go about losing 1–2 pounds per week?

A good weight loss strategy should encompass a blend of activities that should keep you vibrant while shedding the extra weight. In attempting to achieve a weekly weight loss of 1–2 pounds, you should be aiming to burn around 500 – 1000 calories per day. Just for the mention; 3,500 calories equate to 1 pound of body weight. Let’s now see how this can be achieved:

Get a calorie-monitoring device:

This may not be expressly seen as a way of shedding off bodyweight, but it is quite needful. Now that you know the number of calories you need to burn daily, walking around with a device to monitor this parameter is never a bad idea. Behavioral tendencies such as calorie counting have been discovered to contribute to the attainment of management objectives. Hence, you should see it as part of the baby steps you need to take towards actualizing your weight loss goal. Relatedly, you can have a scale and a stadiometer somewhere around the corner of your home to help you have a grasp of your weight and BMI week in, week out.

Cut down on calories:

Taking one step forward and then two backward connotes a lack of progress which leaves one frustrated and stuck to a spot. This is indicative of the scenario that plays out when someone on a weight loss plan takes more calories than necessary. This is why you will need to cut down on the number of calories you consume every day. The study by researchers, Jakubowicz and others showed that having breakfast with a caloric composition of 700 kcal and calories much lower at dinner could be highly beneficial for weight loss

Say NO to empty calories:

Consumable items with empty calories are much like energy boosters that add no nutritional value to the body – but they certainly cause one to gain weight. Empty calories are commonly craved for; they include fast foods, junk foods, ice cream, cheese, and drinks with added sugars (energy drinks, soft drinks, fruit drinks, etc.).

Embrace healthy diets:

So, after reducing your caloric intake and keeping empty calories at arm's length, what should you eat? Well, some numerous healthy treats and delicacies will ensure you’re substantially nourished and satiated. Foods – like oats, cottage cheese – that are rich in protein have been reported to aid in burning fat stored in the belly thus their benefits to weight loss cannot be overemphasized. You should also take legumes, vegetables, whole grains, and fruits which should provide you with a good supply of fiber – fiber also aids weight reduction. Again, the fact that fiber leaves one fuller for a relatively longer period can help keep hunger – and cravings for junk foods – away.

Make daily exercises a priority

Staying active is part of the essentials of any effective weight loss program. As such, you should try to have daily physical exercises for at least 30 minutes; this is divided into 2 sessions with each running for 15 minutes. In light of this, you can consider doing a couple of resistance/strength training and aerobic exercises.  

Don’t trade your night sleep for anything:

Have you ever found yourself reaching for the fridge or pantry to get something to munch on as you deprive yourself of some good hours of sleep at night – probably while seeing a late-night movie? The reason may not be far-fetched as the activity of the appetite-inducing hormone usually spikes as a result of night sleep deprivation. To curtail this, you should ensure that you do everything possible to get enough sleep at night if you wish to have a fruitful weight loss program week in, week out. Finish up on your regular work duties; eat dinner; keep distractions – like TV, online games, social media engagements – away and get some good night's sleep.

Let me leave you with this as I call it a wrap today: Ensure that you plan your weight loss routine with all that has been discussed in this article in mind. Plus, watch it to see that you do not truncate the progress [made through one activity] with your actions or inactions towards other activities. For instance, indulging in unhealthy eating habits after losing some weight. You should do everything with respect to your body and its (healthy) weight.

References

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Jakubowicz D, Barnea M, Wainstein J, Froy O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring), 21(12), pp. 2504 – 2512.

Schmid SM, Hallschmid M, Jauch-Chara K, Born J, Schultes B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. J Sleep Res 17(3), pp. 331 – 334.

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