Well, there are many things about weight loss that have to do with different body shapes, ages, fitness levels etc. But, if you are looking for weight loss results, you need to keep in mind the 3 “C’s”: 1. CONSISTENCY: This is the most crucial part of weight loss. I know many people who have tried to lose weight, have failed at first, but kept trying again, and kept failing. It is all about consistency. You need to do everything right, every time you start your diet, every day. 2. CALORIES: We all have a set of calories we can use, so when we follow a diet plan, we need to follow the diet plan, and not fall for
Health is all about simple steps toward building a better, healthier you. If you’re trying to lose weight and keep it off, you must take this path and set realistic expectations for long-term success.
The fast and easy way to lose weight is, of course, to restrict calories (eat less and exercise more). Unfortunately, that isn’t realistic for most people. So, what’s the best way to lose weight and keep it off? The answer, as we know, is to eat at a calorie deficit and exercise consistently. While the fast and easy way is nice, the reality is (for most of us) that it takes a lot of hard work and dedication to make lasting changes.
During almost every coaching session, I am asked, “How quickly can I expect to lose weight or see results?”
My answer is always the same because I’m honest and prefer not to blow smoke up your arse.
It is debatable.
I imagine your face looking like this after I say this.
When I deal with customers, I often discover that it isn’t a lack of progress that frustrates them. It’s either because they began with unreasonable expectations, or because they don’t understand why they can’t maintain the results they achieved when they first started, or a mix of the two.
The rate at which you lose weight is determined by a variety of variables. Your exercise/nutrition experience, present starting position, and adherence to the strategy you’re following are three of the most important factors.
“How quickly can I expect to lose weight?” is the topic of today’s article. I go through all three of these topics, as well as a lot more.
Setting goals for how quickly you can lose weight
When attempting to lose weight, managing your expectations and accepting the sacrifices that come with weight reduction are two of the most essential things you can do for yourself.
There’s a high possibility you’ve already uttered these things:
- What good is it if I’m not losing weight?
- Why bother when my outcomes are so slow?
- I’m not making as much progress as such and so. I’m sure I’m doing something incorrectly.
If you just think about moving your body, exercising, and eating properly as a way to lose weight, you’ll feel dissatisfied and perplexed.
What does losing weight mean to you?
What will be different in your life?
You may discover that something other than weight reduction is more important to you.
I’d want you to participate in the following activity to discover your deep reason:
- Consider why you want to do this.
- Ask yourself WHY, whatever your response is to the questions above.
- Rep this procedure five times more.
For instance, I’d want to drop 20 pounds.
- Why? Because losing 20 pounds will make me feel and look better.
- What makes you think I’ll look and feel better? Because I’ll be more energetic and self-assured.
- And why do I want to be more energetic and self-assured? So that I can run around with my kids without being tired, and so that I may feel more secure in my ability to enjoy more of life.
- Why is it essential for me to go about with my kids and experience more life? Because being able to spend more time with my children puts me in a good mood, and experiencing more of life makes me eager for what tomorrow may bring.
- And why do I want to be in a good mood and looking forward to tomorrow? Because life is better and more pleasant when I’m in a good mood. I feel less worried and more in control of my life when I am looking forward to tomorrow.
There’s a lot more to losing 20 pounds than just losing 20 pounds. Most of the time, the true reason you want to lose weight, lose body fat, or become stronger is to feel more confident, in control, and enthusiastic about your life.
What is the “deep cause” behind your desire to reduce weight?
What’s the difference between losing weight and losing fat?
Although the terms “weight loss” and “fat loss” are often used interchangeably, they are not synonymous.
The majority of individuals mean fat loss when they say they want to reduce weight. One of the most difficult aspects of losing weight is that the number on the scale does not always represent it. This is why it’s crucial to grasp the distinctions between the two and track your development in methods other than the scale.
Weight loss occurs when muscle, water, fat, glycogen, waste, and other substances are lost. Fat loss is when you lose weight only because of the fat you’ve shed.
When you use a bathroom scale to measure yourself, you’re evaluating weight reduction, not fat loss. A variety of techniques exist for determining fat loss.
- X-ray absorption with two energies (DEXA)
- Weighing via hydrostatic pressure
- Calipers for skinfolds
- Scales that are digital (bioelectrical impedance and electric impedance)
- Bod pod
- Body scanners in three dimensions
- Models with several compartments (the most accurate but often unavailable to the public)
Each has its own set of benefits, drawbacks, precisions, and errors.
These tests may not be necessary unless you are preparing for a particular event that needs you to attain certain amounts of body fat. It will be adequate to use the scale, girth measurements, photographs, and non-scale markers of improvement.
What exactly does the scale measure?
Body scales determine your weight by measuring the amount of force that exists between you and the Earth. When you step on the scale, it gives you a reading on a variety of factors.
What weighing oneself every day DOESN’T TELL YOU:
- Loss of fat. Fat loss is modest at best during a 24-hour period.
What you may find out by weighing yourself every day:
- bowel motions
- water retention/glycogen storage (which can be influenced by carbohydrate intake)
- amount of blood (influenced by salt intake)
The most common factors influencing hour-to-hour and day-to-day scale changes are bowel movements, urine, and carbohydrate consumption – and are not directly linked to fat loss.
Your glycogen reserves may have the greatest impact. Because glycogen may make up 5-10% of your liver weight and 2% of your muscle weight. Because of glycogen and water loss, you may lose body weight (not necessarily fat tissue) by going on a low-carb diet for a few days.
When you weigh yourself on a daily basis, you should account for feces, urine, and glycogen/water. Is it really necessary to weigh oneself every day?
When compared to a control group in a 6-month randomized controlled trial (RCT), those who weighed daily dropped 6 kg or 13 pounds. It was also shown that individuals who weighed themselves on a daily basis were more inclined to participate in weight-loss activities (i.e. eating less fast food and watching less T.V.)
However, there is one thing to bear in mind. RCTs will be avoided by the vast majority of us. As a result, more of our emotions may be engaged.
You’re more inclined to get on the scale on a frequent basis if you’re losing weight consistently. It’s likely that you’re enthusiastic about it and that it makes you happy.
However, if you “eat off-plan,” you’re less likely to jump on the scale the following day since you’re aware of the potential consequences.
Some of us have a “difficult” connection with the scale. This may lead to disordered eating and have a negative effect on our self-esteem.
Note: I’ve dealt with a few people who have had a “difficult” relationship with the scale. That connection is typically improved after a few discussions about what the scale indicates and how to handle the criticism. Sometimes all it takes is a coach and a calm voice.
How long does it take on average for someone to experience weight reduction results?
It’s OK if you don’t lose weight at the rates shown here. Progress is progress, and the scale doesn’t necessarily convey the story, as you’ll see later in the essay.
When they aren’t losing weight as quickly as their buddy, brother, sister, significant other, or random someone on the Internet who is blogging about their hashtag fitness journey, people tend to stress out.
Experts, studies, and regulatory organizations all agree that the following are acceptable and safe weekly weight reduction rates.
Excessive (per week)
- 1% to 1.5% of total body weight
- 2-3 lbs. for men
- Women’s weight ranges from 1.65 to 2.5 pounds.
Reasonably priced (per week)
- 0.5% to 1% of body weight
- 1-2 lbs. for men
- .8-1.65 pounds for women
Convenient (per week)
- .5% of body weight
- Men: <1 lbs
- Women: <.8 lbs
Precision Nutrition is to thank for this.
It’s important to remember that weight reduction is usually quicker when you first begin and when you have more weight to drop. The slower the pace of weight reduction, the more weight you lose.
Finally, how quickly you may lose weight is determined by how committed and patient you are with the program you are following.
How much weight can you lose in a month?
Given the examples above, a realistic rate of weight loss in a month could be between, <3.2 and 10 pounds for some women. And between, <4.0 and 12 pounds for some men.
It’s not a sign that you’re a failure or that you’re doing anything wrong if you don’t lose weight within these parameters. It’s possible that something else is going on.
- You aren’t really calorie-deficient.
- We’re making tremendous progress, but we’re comparing ourselves to others.
- Measurements that are not consistent
- Adaptation of the metabolic system
- Retention of water
- Problems with health (menopause, PCOS, etc..)
- Your strategy is illogical.
In the video below, I go through each one in more detail.
Is it possible to lose 5 pounds in a month?
Both yes and no. This will be determined by where you begin. The simpler this is generally the bigger you are. This is a reasonable pace of development for most men and women.
But don’t get carried away. Whether it’s 1 pound, 5 pounds, 10 pounds, or just feeling more secure in your own skin, progress is progress. Any success you make should be celebrated, and you should be proud of the effort you’re putting in to improve your health.
Why is it that your weight loss varies so much?
Isn’t it true that the scale may be a real pain at times?
In the video below, I demonstrate how the scale may vary during the day depending on a variety of variables.
It’s natural for people’s weight to fluctuate. Weight reduction isn’t usually achieved in a straight line. Due to the above, expect daily and weekly variations.
- Increased carbohydrate consumption
- Increased sodium consumption
- Retention of water
- The most recent meal you had
- Your most recent exercise
- Movement of the bowels
- Did you weigh in at a different time than the others?
- What stage of your menstrual cycle are you in?
We’re searching for a long-term pattern. This is why I advise that you weigh yourself first thing in the morning. This is due to a variety of factors.
- You’ve become used to today’s swings and don’t panic when they increase.
- You have additional data points to work with, just like any good experiment.
- Self-monitoring methods are more effective than those who do not, according to research.
Take note of the ups and downs, as well as the decreasing tendency over time.
This does not imply that you must weigh yourself every day to be successful. I understand that for some people, the scale may be a difficult relationship. If this is the case, consider hiring a professional coach to assist you develop. Alternatively, tell them that it’s not something you wish to do right now. There are a variety of methods to track your progress that go beyond the scale, as you’ll discover later.
How should you weigh yourself?
I understand that it seems to be self-evident. Walk on the scale, read the number, then step off and go about your day. However, as you can see in the video above, there are a variety of variables that may affect your weight, and measuring your weight improperly can result in inaccurate results.
Step 1: Make your weigh-ins consistent.
So that there are as few variations as possible, you should weigh yourself under the same circumstances.
- Every day, weigh yourself at the same time and on the same days. Ideally, every morning as soon as you wake up, with a bowel movement if feasible.
- Always weigh yourself nude.
- Each time, use the same scale (make sure batteries are working)
Step 2: Most individuals shouldn’t worry about weight fluctuations of 1 to 5 pounds.
The majority of us will experience weight swings of 1 to 5 pounds. This may be much more depending on your size. Consider this method of operation. Keep an eye out for patterns over time. If you want to lose weight, you should follow a downward trend. If you want to gain weight, you should aim for an upward trend.
Women should go an extra step:
It’s normal for some women to gain weight throughout their menstrual cycle. This does not imply that you have gained weight. Keep track of your cycle and compare those weeks to previous ones.
In the first several weeks of following a low-carb diet, how does it impact weight loss?
“I dropped 10 pounds in the first week,” say low carb and keto diet fanatics. It’s all about the carbohydrates, so cut them away.
“Slow your roll,” say evidence-based nutrition experts. It’s OK if it works for you and you enjoy it. Continue to work hard. “However, here’s what’s going on.”
3 grams of water arrive with every gram of carbohydrate. This is why, when individuals start a low-carb or ketogenic diet, they lose weight quickly (but not fat) because their bodies lose water. On the other hand, if you’re coming off a low-carb or ketogenic diet, you may anticipate your weight to rise as your body replenishes glycogen and water.
Glycogen is the type of glucose and carbohydrates that animals and humans use to store energy.
Glycogen is stored in your liver in the range of 80 to 100 grams. Glycogen is stored in your muscles in the range of 400-600 grams. Glycogen may hold up to 30 grams of water per gram.
There are 270 grams of water in 90 grams of glycogen in your liver. When you add them both together, you get 360 grams.
There are 1,800 grams of water in 600 grams of glycogen in your muscles. When you combine the two, you get 2,400 grams.
This adds up to 2,760 grams in total.
Mac Nutrition University (photo)
When you cut carbs from your diet, your body starts to utilize the glycogen you’ve accumulated as a source of energy. These reserves may be quickly depleted if you walk often or workout vigorously.
When you can see in the picture, some water is lost as glycogen is exhausted. And, as a result, the weight that comes with both. As a result of the depletion of glycogen and water, you lose weight.
There may be some fat loss during this period, but only if you are eating in a calorie deficit. If not, you may have the same body fat percentage as before yet lose weight due to glycogen and water loss.
Also, not to beat a dead horse. There is no one diet that is better for weight reduction when a calorie deficit is taken into consideration, according to research after study. Calorie/energy balance is the key to fat reduction. So, sure, you can lose weight whether you consume carbohydrates or not.
What are the requirements for losing body fat and weight?
To lose weight, you must maintain a calorie deficit over time. A calorie deficit may be achieved by either consuming less calories than your body requires, or by utilizing more calories than your body requires, or by a combination of the two.
Calories are used by your body in three ways:
- Basil metabolic rate (BMR): This metric determines how many calories your body requires to perform basic physiological processes such as pumping blood throughout the body, digesting food, breathing, and maintaining a constant body temperature.
- Thermic impact of food (TEF): The calories needed to digest, absorb, and metabolize food are referred to as the thermic effect of food (TEF).
- Thermic effect of activity (TEA) refers to the calories burned during physical activity. Non-exercise activity thermogenesis (NEAT) is a kind of TEA that accounts for calories used when doing things like yard chores and fidgeting.
You may average a calorie deficit over time in a variety of ways. I’ve included a couple of them in the diet guide.
However, tracking your calorie intake or burning exactly (despite what your wearable indicates) is very difficult, and there are many variables that go into generating a calorie deficit.
After working with hundreds of clients, I’ve found that certain habits contribute to long-term weight reduction.
You may be thinking to yourself, “Well, fuck, that’s a lot of things to learn.”
To be successful, you don’t have to master all of them. Some of my customers excel at all of them, while others excel at a few but not all of them. It all boils down to establishing a calorie deficit, which may be accomplished in a variety of ways.
Choose one of the categories above to concentrate on for a week or two if you’re searching for a place to start. Once you’ve mastered one, go on to the next. If you need more accountability and assistance, I offer a 12-week guide as well as online coaching.
Is it preferable to lose weight quickly or gradually?
The terms “better” and “best” seem to be often used in the fitness sector.
What is the greatest exercise, nutrition, and is it preferable to start with weights or cardio? There isn’t always a better or greatest option.
When it comes to weight reduction, I urge you to be proud of your accomplishments. And to be content with the progress you’ve made. The true victory is in taking action – congratulate yourself on that.
You may make a case for both when it comes to reducing weight quickly and slowly. Keep in mind, however, that quick and slow are subjective measures that are unique to each person. What one person considers to be quick, another may consider to be sluggish, and vice versa.
One advantage of losing weight quicker is that you won’t have to limit your calorie consumption. You lose weight faster and are able to eat at your maintenance calorie level sooner. Fast initial weight reduction without regaining weight has been shown to provide both short and long-term benefits in certain studies.
Slower weight loss usually entails less change and restriction. This may be advantageous for someone who has a lot on their plate and is unwilling to make more drastic dietary adjustments.
It’s also OK to alternate between the two methods. Alternate times of rapid weight reduction with periods of maintenance or slower weight loss. In the end, the choice is yours to make.
The size alone does not convey the whole story. Check out additional stats to get a better idea of the overall picture.
One of the most common errors I see individuals make is relying only on the scale to track their progress.
If you just use the scale to track your progress, the procedure may become discouraging and unpleasant. Finding new methods to track your success may help you stay motivated, committed, and joyful. This will lead to long-term success.
- Measurements and photos
- Energy, attitude, stress, and sleep are all factors to consider.
- Workout effectiveness
- Your clothing’s fit
- Everyday activities are becoming less difficult.
- Endurance is getting better.
- The results of blood tests and health indicators are improving.
- You feel more powerful (mentally, emotionally, and physically)
- Cravings are suppressed.
- You’re more tenacious.
- Digestion is becoming better.
- Your skin is radiant.
What other relevant indicators of progress do you have besides weight loss?
Last words on how quickly you may expect to reduce weight
The majority of the customers I deal with have a specific objective in mind.
I would want to…
- 15-20 pound weight loss
- improve your health
- abs for the summer
- get in shape for my wedding
- body of vengeance
How will you know you’ve arrived? What will be different after you’ve accomplished your goals?
If you want to lose weight, that’s fantastic! It’s your goal, so own it. However, I recommend that you figure out what your true objective is.
It isn’t about weight reduction for the majority of individuals. It’s about moving away from pain and discomfort and closer to the joy and happiness that people identify with weight loss.
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Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M. Which is More Effective on Body Composition and Metabolic Risk Factors: Rapid or Slow Weight Loss? PMID: 29201070; PMCID: PMC5702468. Int J Endocrinol Metab. 2017 May 17;15(3):e13249. doi: 10.5812/ijem.13249.
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The amount of weight you lose depends upon many factors, including the amount of weight you are currently carrying, your genetics, your gender, how much you eat, how much you exercise, your age, how much weight you are able to lose at your current weight, your weight loss history, how much weight you are able to lose in a given period of time, your age, your current weight, your current weight loss rate, whether you are losing muscle or not, etc.. Read more about how much weight can you lose in a month and let us know what you think.
Frequently Asked Questions
How fast is realistic weight loss?
Realistic weight loss is a process that can take anywhere from six months to two years. It all depends on the individual and their current lifestyle.
How long does it take for you to notice weight loss?
It depends on the person. Some people notice weight loss within a few weeks, while others may not notice it for months or even years.
How much weight can you lose in a month realistic?
You can lose up to 2 pounds per week.
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