How Much Weight Can Be Lost in Two Weeks in a Healthy Way?
If you are looking for weight loss tips, you will surely wonder how much weight you could safely lose in a week or two. The National Institutes of Health (INS) recommends trying to lose between 0.5 to 0.9 kg (1 to 2 pounds) per week. Losing weight at a slow and steady speed is the best way to do it, as it helps to ensure that the body is losing weight from fat and not water, and also prevents you from recovering lost grams in the future. When you lose too much weight very quickly, you end up losing it mainly from water, because glycogen is depleted. So you will gain weight quickly when the lost glycogen level is restored. So, losing the weight that comes from water is not the same as losing the pounds that comes from stored fat. To lose weight and maintain it, it is necessary to reduce the weight coming from the fat mass.
The Body and Weight Loss:
A healthy weight varies for each individual. It is important not to judge the state of health solely based on weight, however, it is essential to maintain a healthy and fixed weight according to each type of texture. Some people, particularly, can retain weight in water and others can lose fat quickly. Either way, you can begin to notice some change in the body within the first month or two after starting a weight loss regimen. It is advisable to lose 10 percent of body weight initially, at a rate of 0.45 to 0.9 kg (1 to 2 pounds) a week, and maintain that weight for six months before continuing to lose more weight. You can also consult the doctor to determine if you are overweight, since the amount of weight varies between different types of texture. For example, someone with a very muscular structure may weigh more than someone with a very thin structure, but still not be overweight. If you are overweight, losing pounds can help reduce the risk of health complications, such as diabetes and heart disease.
Weight Loss Tips:
There are many different ways to lose weight, but in general, the formula is simple: eat healthier and exercise more. Do not get caught up in fad diets or fitness trends. Instead, it is advisable to choose eating habits that adapt to your lifestyle and exercises with which you feel comfortable and enjoy practicing.
Keep Track of Calories:
All people are different, but the INS recommends eating between 1000 and 1200 calories a day for women and about 1600 calories a day for men. You usually lose weight when you consume fewer calories than the body burns. By decreasing calories between 500 to 1000 per day, it will result in a weight loss rate of 0.45 to 0.9 Kg (1 to 2 pounds) per week.
Focus on Nutrition and Not Calories:
“Keep in mind that a diet based on nutritious and fresh foods is healthier than one that contains mostly processed foods”.
Low calorie intake is not synonymous with healthy eating! It is also important to eat enough food every day, so that the body does not believe that you are going hungry and in response choose to slow down the metabolism. For this reason it is essential to focus on eating a balanced diet with lean proteins, many fresh vegetables, carbohydrates and snacks with fruits, that everything is unprocessed, and with small amounts of unsaturated fats. Some foods are marketed as “healthy” and really contain everything you should not consume, do not fall into the trap, to know them visit this article 15 “healthy” foods that are actually harmful.
Focus on a Combination of Exercises:
It is not recommended that you become a slave to cardio. In fact, it is necessary to ensure that the exercise routine includes resistance training (either using one’s own body size or weights), cardiovascular, and stretching exercises. Working different muscle groups keeps the body active and generates an increase in metabolism, even when you have finished training. The ideal time to exercise is between 30 to 90 minutes a day, and take at least one full day a week for the body to regenerate and rest.
A professional trainer or a dietitian can help you maintain responsibility and develop personalized workouts, as well as providing advice and eating plans.
No kidding, getting a total of seven to nine hours of sleep at night will really help you lose weight. When the body is deprived of sleep, the metabolism slows down affecting the hormones that control hunger, so you feel the need to eat more food.
Become Familiar with the Technology:
Technology can be a fun help to lose pounds. Installing a free calorie counting application can help you know the nutritional value of the foods you eat and avoid the guesswork when eating out. Other technological tools can help you incorporate more physical activity a day and even start a fun competition with friends.
The more water, the better. It is advisable to replace any unhealthy drink, such as sugary drinks or soda, with water. Water will help keep the metabolism working, eliminate toxins and prevent the body from understanding dehydration as hunger.
Consider if Medical Help is Necessary:
Surgeries and procedures for weight loss may be appropriate and helpful for some people. If you are obese, you can talk to your doctor to determine if you could be a candidate for weight loss surgery.
The key to successful weight loss is to remember that slow and steady weight loss is a better option for the body than a drastic change. If you are following healthy weight loss habits, the result will be to minimize pounds in water while maximizing weight loss from fat, even as early as the first week. Remember to keep a focus on establishing a healthier lifestyle for a long time, and not just to change size. If you don’t notice a difference at the beginning, continue with your healthy eating habits and physical exercise; Everyone loses weight differently, if you have a bad day, do not give up, progress is made over time and do not throw away all the effort made only by a craving for last minute ice cream. Losing pounds not only depends on what the scale tells you, it also influences body composition, learn more in our article: How to Improve Your Body Composition? —According to Science.