How much weight can you lose in a week?
When you plan to start losing weight, you are excusably impatient.
After all, you want to lose it – right now, in a jiffy, and be done with it!
And I understand that… I truly do…
Though, the truth is that if you’re looking to lose a substantial amount of weight, you won’t be able to lose it all – on the spot.
The good thing about it is that you can certainly lose weight every single week, on a regular basis, by making the most of the accurate combination of diet and workout.
And setting weight loss goals for each week is far more achievable. That’s because it may seem rather demoralizing to consider losing 40 pounds – but far less depressing if you could break that down into 2 pounds every single week for 20 weeks.
Now that, indeed, implores another question:
How much weight can you lose in a week safely, so that you can achieve your total weight loss objective like a flash?
So, here’s an article that answers your query – ‘how much weight can you lose in a week!’
How much weight can you lose in a week safely?
Sure, losing a GREAT number of pounds in small time duration can make for absolutely captivating headlines. But is it sustainable or healthy? Or losing too much weight within a short period of time will probably make you miserable?
Well, I have some good news and a bad news as well.
First of all, let us catch a sight of the good news.
YOU CAN LOSE A LOT OF WEIGHT IN A WEEK
Yeah, that’s true!
Those extreme weight loss programs work beyond doubt, but simply for a short period of time.
Next, let us lay our eyes on the bad news (forgive me for that).
TO LOSE THAT WEIGHT, YOU’LL NEED TO EAT VERY FEW CALORIES
Yes, you need to eat an extremely small amount of calories to lose the desired weight in a week.
Well, the healthiest way to lose weight quickly is based on the same principles as an enduring healthy diet. The simple mishmash of eating a less and working out more, in fact, is the best way to lose weight, no matter if it’s for short or long term.
“The norm behind any weight loss program is fairly simple. If you consume more calories than you burn, you will perhaps gain weight. And if you consume lesser calories than you burn, you will probably lose weight. Besides, if you consume the same amount of calories as you burn you will keep up the same weight.”
So there you go!
How much weight can you lose in a week safely — to begin with?
So, how much weight can you lose in a week safely?
Call up that the more you weigh, the easier it would be to lose your weight — in the first place. Besides, your existing way of life plays a part as well. If an individual who has no health routine and poor eating habits does an absolute lifestyle renovation, s (he) is going to see more effective outcomes than somebody who is already eating properly and well along limiting his/her caloric consumption.
But the question is not that how much weight can you lose in a week. Instead, the question is how much weight should you lose per week?
Yes! That’s a better question!
Just for you can do something, doesn’t mean that you must do it…
Your ultimate goal doesn’t need to be weight loss. It needs to be that you have a better physique and a better composition, i.e. less fat and more muscle.
And the fact is that when you lose too much weight in short order, you’ll end up losing a lot of muscle mass at all times.
So, the name of the game is that you must not target losing more than 2 pounds of weight for each week. Well, if you want to maintain your overall muscle mass as well as strength, at least then you shouldn’t.
However, if you are somebody with a lot of body fat, and is less anxious about your existing muscle mass, then you may perhaps work on the greater side of this number. That means you can try losing anything between 2-3 pounds per week if you want to see the number coming down on the scale.
On the other hand, if you are on the leaner side and is more interested in retaining your muscle mass, then I would suggest to goal for no more than 1.5 pounds for each week.
And did I mention that you should keep your protein intake high while you try to lose weight? Why? Well, there are more than a few reasons for this.
- First of all, protein needs more energy to break down than carbs or fats. As a result, you’ll burn more, calorie for calorie, by eating proteins.
- Well along, protein helps you feel more satiated that may make it easier to consume a smaller number of calories than you’re used to.
- As a final point, high protein intake lessens the amount of muscle/strength that you lose while losing weight.
So, I would suggest having at least 1.2 grams of protein for every pound of lean body mass each day when trying to lose your weight.
Now, before I round it off, allow me to toss around particular ways and means you should use to lose weight. I know that I have discussed them in more than a few articles previously. But the question at hand would surely be half-finished without kicking them around. So, here we go!
Reduce your calorie consumption
A pound of body fat comprises of 3500 calories. And to attain a weight loss of one to two pounds each week, you must cut your calorie consumption by 500 calories per day – at best. So if you desire to lose weight more rapidly, you may need to create a calorie deficit. You can do this by dropping the calorie intake or by growing your activity levels to burn more. However, I’d recommend to not to let your calorie consumption fall below 1050-1200 calories per day (it is absolutely unsafe). Just an hour of moderate to high-intensity workout and a calorie consumption of about 1200 calories can help you lose three pounds a week (at least).
Try to adjust one hour of workout every day, with one day of rest each week. The intensity of this workout hour needs to be influenced by your level of fitness. Some aerobic workouts burn more calories than others. But don’t launch right into pretty high-intensity training if you haven’t done many workouts in a while. So, begin with something that’s not too hard and grow the intensity as you become capable. It’s best to begin at an attainable level, for instance, walking or swimming. Far ahead, you can work your way up to forceful exercises.
Don’t overlook weight training and strengthening exercises
Strengthening workout and weight training are helpful as well. Not only will they develop your muscle tone while making you look thinner. In fact, by increasing your muscle mass, you boost your resting metabolic rate as well. Nail down that your muscle tissues use a lot more calories than fat. Hence, if you have a greater amount of muscle, you will burn a larger number of calories – even while you are inactive.
Be full of zip outside of the gym as well
Do you know that how active you stay all through the day when you aren’t working out plays a significant role in weight loss?
Do you know that the difference between a physical job and a desk job can account for about 1,000 calories each day?
Yeah, that’s right! It accounts for about 90 to 120 minutes of high-intensity workout.
In fact, the best way to burn more calories and lose extra weight is to increase your day-to-day activity. So, what can you do here?
Well, just a few simple ups and downs in your lifestyle like walking or pedaling to work, taking the stairways, standing more or housework can help you burn a lot of calories.
How much weight can you lose in a week safely – to sum up?
How much weight can you lose in a week and how much weight you should lose in a week are two completely different things. If you desire to shed your weight and keep it off, try doing it in the 1-2 pounds per week range. At the end of the day, that’s going to be far more sustainable in addition to being easier to stay on track. Stick to the strategies that I’ve described above and far ahead, spell out how much weight can you lose in a week. What you’ll discover is that if you’re consistent, it won’t take that long; no matter if you are on the lookout for losing a lot of weight.
So going on a diet? Not the way to go.