With our technology-friendly culture, we are becoming more used to easily achieving outcomes. Instant gratification is fine when thinking about a smartphone, but when it comes to weight loss, it’s not the best strategy.
Perhaps if it sounds too good to be true. Fad diets promising massive amounts of weight loss at best leave you tired, and at worst leave you with bad habits, and weight gains have come back.
And what’s the magic figure, weight loss and weight loss? It is 1 to 2 pounds a week, according to the Centers for Disease Control and Prevention (CDC). In other words, on average, weight loss of between 4 and 8 pounds per month is a good target.
Even because you can lose even more, at least in the early months of a diet, that doesn’t mean it’s safe or the weight stays off in the long run.
Good way to lose
Losing weight can at the same time be amazingly easy and unbelievably challenging.
Science informs us that we end up in consuming stored fat for fuel if we eat less calories than we burn. One pound corresponds to 3,500 calories. If you want to lose 1 pound a week, you have to take about 500 to 1,000 fewer calories. Yet life isn’t that easy. Social activities, holidays and festivals are all about food.
A healthy diet and exercise routine that strives to become healthier— not just fit into a new equipment and look good at an event — will help you lose weight and keep it off if you continue to lose weight. It is important to focus on both improving your eating habits and through physical activity.
Fortified workouts such as lifting weights or exercises with a high intensity period will give the metabolism the boost it requires to pump out additional pounds. Aerobic steady-state exercise can also help burn some calories.
“Workout raises your metabolic rate and creates more muscle mass, allowing you to continue to lose calories after the workout,” says Austin Regional Clinic Dr. Amy Siegel.
The good news is that before you begin to see significant health results, you don’t have to lose a lot of weight. If you are overweight, losing only 5 to 10% of your body weight will increase blood pressure, cholesterol, and decrease the risk of diabetes, according to the CDCTrusted Source.
Why does’ dieting’ not
There is one reason it is called’ yo-yo’s diet. It’s not sustainable to starve yourself and will inevitably lead to a return to familiar eating habits.
According to Dr Peter LePort, medical director of the MemorialCare Center for Obesity at the Orange Coast Memorial Medical Center, Fountain Valley, California, we are also getting weight back after fast weight loss programs.
“When you lose weight quickly and get hungry, the body responds rapidly. The body will adapt and know like it’s the weight that is meant to be, if you lose 1 to 2 pounds a week, and then you won’t get too hungry because of a fast weight loss, “he says.
The exception to the rule of 1 to 2 pounds is when people undergo a weight loss procedure. Dr. LePort said many of his patients are overweight at 100 pounds and will lose 20 pounds a month immediately after surgery, then 10 pounds a month, followed by 5 pounds a month.
“The operation causes them to eat slowly and consume less foods.”
Choosing a plan
You will need a schedule that you can stick to lose weight and keep it off.
If you’re just starting your weight loss journey or have had problems finding a program in the past, seeking help is a good idea. Your doctor will suggest a dietitian who will work with you to build a balanced eating program that fits your long-term goals and needs.
A nutritionist will teach you healthy habits and how to control portion sizes and to reduce unhealthy amount of sugar, salt and saturated fat, all of which lead to health issues like heart disease and diabetes.
“A patient also needs support and wants to start a program. I have a patients ‘ plan, which includes seminars and nutritional advice in my office, “says Dr. LePort.
Both Dr. LePort and Dr. Siegel support initiatives such as Weight Watchers as they are useful to practice portion control without having to take all things away from them.
To truly thrive, focus on developing a healthy lifestyle for yourself. Healthy eating and exercise should not be temporary — it should be daily habits.
“The time it takes for someone to reach their target depends on how many pounds they have to lose. The weight did not come overnight, nor should it come overnight, “Dr. Siegel says