So, how much is a healthy amount of weight loss per week? Well, it is normal if you want to lose weight as quickly as possible. But you know, it’s much better to lose weight at a slow but steady pace. Why? Because you tend to maintain a healthy lifestyle for the long term and keep you away from health risks. But based on Healthline sourced from recent research, rapid weight loss may be as good as slow weight loss.
So do you feel your pants are smaller than usual or your waistband feels a little narrower than before? Believe me, it didn’t happen overnight! Although your weight gain doesn’t seem to worry, that fat will accumulate over time. That means you’ll be overweight and become obese, unwittingly. Therefore, do you want to lose weight in a healthy, slowly but surely? If so, ignore your overnight diet now and read on to this article to manage your weight more healthily.
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How Much Weight is a Healthy Amount to Lose in a Week?
If you go on any diet that aims to encourage rapid weight loss, I’m pretty sure it won’t last long. This type of diet generally doesn’t give you a long-term solution and you tend to go back to your old habits. In addition, this diet is also dangerous for your health because at a certain time you are required to avoid certain foods to drastically reduce calories. This kind of thing can cause your body to lack nutrients.
According to experts, a healthy and safe amount for weight loss per week is 1 to 2 pounds. When you lose more than that, it is considered too fast and puts you at risk of experiencing some health problems like lack of nutrients, muscle loss, or decreased metabolism. This is the most successful diet strategy to maintain weight and make you maintain a healthy lifestyle throughout your life.
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How do I Lose 1 to 2 Pounds in a Week?
According to Livestrong, a pound of weight is estimated to contain 3,500 calories. That means if you want to lose a pound a week, reduce your daily food intake by about 500 calories. If you want to lose two pounds, reduce your daily intake by 1000 calories.
Another important thing besides counting calories is that you have to pay attention to your food. You should focus on foods that give you healthy nutrients and keep you full for longer. Whole foods are the best choice for your weight loss plan. Green vegetables, nuts, fruits, and yogurt are the best foods that offer large amounts of fiber and protein. Adding green tea to your diet can also help improve your metabolism.
Last but not least is exercising. Choose your preferred workout to complete your weight loss plan and try to do it 3 to 5 times a week for at least 30 minutes. Also, you can combine HIIT workouts like running, cycling, or swimming with strength training like this to burn calories while building muscle.
1 to 2 pounds (about 0.45 to 0.9 kg) is a safe and healthy amount for weight loss per week. According to research, weight loss programs at a slow but steady pace are much safer than rapid weight loss. Also, you will easily maintain healthy living behaviors for the long term to improve the quality of your health.
Besides, rapid weight loss can also increase health risks for your body. This can certainly happen quickly if you try to lose weight quickly without the help of a doctor or health professional. So if you want to lose weight, then maintain your shape for the long term, changing your eating habits slowly and regularly doing physical activity is a wise choice.