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How much weight you can lose in a week depends on so many factors and the weight loss plan you choose to follow.
But, it is important to let know that there is no shortcut to healthy and proper weight loss.
Nowadays, the web is full of misleading information on losing weight. Some can even recommend losing up to 10 pounds per week.
We are not saying that the amount is not possible to lose But, that is unhealthy and cause serious problems to your systems, and sometimes weight regain.
Some of the weight loss plans like liposuction that follow can sometimes become life-threatening.
There is a popular saying that almost all people who follow long-term dietary and exercise weight loss management strategies never succeed.
However, a research-backed report showed that 20% of the participants who undergo long-term weight loss strategies succeeded in losing at least 10% of their weight, and more importantly they maintained their weight for about a year.
One report from the Center for Disease Control showed that an ideal weight loss should be between the range of 1 and 2 pounds in a whole week.
In every one pound of body weight, there are about 35000 calories. This shows that you can lose up to 500 calories every day with reference to the center for disease control healthy weight loss.
Losing too many pounds is not what is matter. The main thing that matters is how to lose that weight in a healthy and proper way and sustain it for the long-term without weight regain.
Knowing The Different Classes Of Foods And Their Caloric Content
There are three main categories of foods: carbohydrates, protein, and fat and oil.
It is estimated that carbohydrates can provide up to 4 calories for every one gram of carbohydrate. And one gram of fat can supply as much as 9 calories. While one gram of protein can supply 4 calories.
Among the three main classes of foods, only carbohydrates and fat have the potential of causing rapid weight gain.
Carbohydrate is further classified into simple and complex sugars. The complex sugars are less likely to cause weight gain and they include some vegetables, fruits, and whole grains.
The simple sugars are much more likely to cause rapid bodyweight gain, and they include rice and potatoes.
How To Lose Weight In A Safer Way?
There is too much content on the web both in written and video format that claims to solve the problem of weight gain. But, you need to be wise and use your own brain wisely.
Here are some few tips to help you do that:
Tip #1: Know your goal
If you know your goal and limitations, you can easily trace other issues and solve them.
Tip #2: Define your starting journey
Keep track of all foods available for one week. Within this time, eat what you used to eat. And make sure jot down everything you take or drink on paper.
Measure sections of each food without a nutrition label. And for every food item find out the total calories and number of grams of carbohydrates, fat, and proteins.
Use a database of food nutrients from ndb.NAL.USDA.gov/ndb/foods to find out the number of calories and nutrients of each food item.
Tip #3: Define your problem from the data you obtain
After knowing the nutrients and calories values of your daily plate, check yourself from up to down to see is you are gaining weight or your weight remains stable.
If you are gaining weight, you know that your daily plate is responsible for your weight gain.
Tip #4: Solve the problem
When you define or find the reasons for your weight gain, then you need to cut on food that does not add many nutrients to your daily plate.
Remove any calorie-loaded foods from the plate and replace them with nutrients rich foods such as fruits and vegetables.
Tip #5: Start by picking a reasonable calorie goal
Just because you find out the calorie-loaded food responsible for your excess tummy fat, you can't also randomly start cutting or removing foods from your daily intake.
It is advisable to start by cutting 500 calories from your daily plates, then add another 500 calories as your system began to adapt to the system.
It is recommended to stay within the healthy range, which is 1 to 2 pounds a week.
Are Calories-loaded Foods the Only Things Responsible for Weight Gain?
It is important to know that only foods with high glycemic load can cause weight gain, but other factors are also responsible for how much fat and water you can gather.
Some of these factors are stress, genetics, lifestyle, mutation, and change in the levels of hormones.
The levels at which your hormones fluctuate can have a significant effect on how your body will gain weight.
For example, low production of thyroxin can cause water accumulation in your body systems, which later can turn into bodyweight.
Genetics is also correlated with how much weight you can lose or gain.
If someone's parents are genetically obese, then there is highly likely that that person will also be obese.
Likewise, if the parents are slim or underweight, chances are, the person will also be obese.
Stress is also another factor to consider when losing weight. Stress can help trigger or stimulate the production of certain hormones in the body.
And these hormones are the determining factors on how much bodyweight you can gain or lose.
Cortisol is a stress hormone that can increase your chance of becoming obese. High production of this hormone was found to be correlated with weight gain.
What all these trying to show you is that while trying to make some dietary adjustment for weight loss, you also need to make some lifestyle changes by participating in healthy exercise and meditation.
By combining all these strategies, you can attain a sustainable weight loss without fear of weight regain and risk of health-related problems.
Community Questions And Answers
How much rice should I eat a day to lose weight?
If you are not participating in physical exercise, you can start the rice diet plan at a lower calorie level, and eventually level up to around 1200 to 1500 calories each day.
What I can have for breakfast on a slimming world?
Below are some of the best extra slimming world breakfast:
- Baked egg and spinach
- Apple and red onion sauce
- Breakfast towers
Can I eat as much rice as I want on a slimming world?
The slimming world diet is made up of dieters who choose food from a list of food called free foods.
These foods include vegetables, pasta, potatoes, lean meat, fish and so on.
When you are on slimming world, you have the option to eat as much as you want.
How do you speed up weight loss?
You can speed up weight loss by doing the following:
- Drink plenty of water
- Engage in workouts and physical exercises
- Keep on food journal
- Eat more fruits
- Increase your protein intake
Can you lose weight on a slimming world without exercise?
When you are in a slimming world you don't need to exercise, in as much as you follow 100% food optimizing correctly.
How much weight can I lose in a week on a slimming world?
The following food optimizing on a slimming world, you can lose the weight of an average of 1 to 2 pounds.
Can you lose weight in 2 weeks?
If you want to lose weight in 2 weeks, you need to focus on nutrients and lifestyle changes. Decrease your calorie intake by 500 to 1000 calories daily.
This can help you lose 2 to 4 pounds in 2 weeks.
How I can drop 20 pounds in a week?
Dropping 20 pounds per week is not healthy and is not recommended.
Can you lose 5 pounds in a week?
Yes, it is possible to lose up to 5 pounds in a week. However, that can lead to weight regain.
Conclusion
To wrap things up, let me make it clear for you that there is no specific combo for carbohydrates l, protein, or fat on how to lose weight.But, most dietitians and health professionals recommend a well-balanced proportion of diets that approximately contain 15% to 20% of calories from protein, 20% to 35% of calories from fat, and 45% to 65% of calories from carbohydrate.
The calories in protein can quickly provide you with a sense of fullness or satiety without taking many calories.
And therefore, this can help you so much in your weight loss journey. Ensure that you take enough protein.
A healthy and average-size man is required to take 65 grams to 75 grams. While a healthy and average-size woman is required to take 50 grams to 60 grams of protein every day.
Add vegetables and fruits to boost your metabolism and fat-burning engine. Increase your intake of vegetables like spinach and fruits such as carrots, berries, avocado, orange, and apples.
You can also follow up with water to improve bowel movement and to stay hydrated.
References
- Losing weight | Center For Disease Control And Prevention
Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
- Guth E. Healthy Weight Loss. JAMA. 2014;312(9):974. DOI:10.1001/jama.2014.10929
Retrieved
from https://jamanetwork.com/journals/jama/fullarticle/1900513
- Rena R Wing, Suzanne Phelan, Long-term weight loss maintenance, The American Journal of Clinical Nutrition, Volume 82, Issue 1, July 2005, Pages 222S–225S, https://doi.org/10.1093/ajcn/82.1.222S
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