When losing weight, it is important to have realistic expectations and to do it in a healthy way, without starvation and any other methods that can have a negative effect on health. So for those of you who are wondering how long it will take you to lose weight, here are the factors that affect when and how long it will take you to lose extra pounds.
How does weight loss occur?
Every food or drink you consume has its own calories. When you eat more calories than you burn, you gain weight. When it comes to calorie consumption, losing only has these three main factors affecting weight loss.
1. Resting metabolic rate
This is the number of calories the body needs to maintain normal body functions.
2. Thermal effect of food
These are the calories used to digest, absorb and break down food.
3. Thermal effect of activity
These are calories burned during physical activity.
Factors affecting the rate of weight loss
On how fast you will lose weight, influenced by several factors, many of which are beyond our control.
It greatly affects the ability to lose weight fat to muscle ratio. Women burn 5 to 10 percent fewer calories than men at rest. So if they consume the same number of calories, men lose weight faster than women.
With age body fat increases and muscle mass decreases. This change contributes to a reduction in calorie consumption, making weight loss more difficult with age.
Initial body weight can affect the rate of weight loss. Therefore, it is important to observe the percentage, but not the number of kilograms lost.
Extent of caloric deficit affects how quickly we lose weight. You have to be careful that this caloric deficit is not too large. Not only will you put yourself in an untenable situation, but you can expose your body to nutrient deficiencies. You may also be more likely to lose muscle mass.
Sleep is often overlooked, but is a key component of weight loss. Chronic lack of sleep can significantly affect the speed of weight loss. Just one night of too little sleep can increase your cravings for high-calorie, low-nutrient foods.
Many other factors affect weight loss.Photo: Shvets production/ Pexels
How fast will you lose weight?
Although, as we mentioned at the beginning, impatience is a characteristic of many people trying to lose weight, try to distance yourself from the idea of losing weight quickly. It's important, so that you don't lose weight too quickly.
Fast weight loss carries s risk to yourself malnutrition and dehydration, and side effects include headaches, irritability, fatigue, constipation, hair loss, muscle loss, and menstrual irregularities.
Experts recommend losing from 0.45 to 1.36 kilograms per week, or about one percent of your body weight. You must remember that this is a non-linear process, which means that some weeks you may lose more, some weeks less. There will also be weeks where you may not lose weight.
With help lifestyle changes, nutrition and regular exercise, you are on a healthy path to achieving your goals.
