Whether your reason for losing weight is to appear suitable and fit for a unique event above all to improve your health, weight loss is a common goal.
The best way to set realistic expectations is to understand what a healthy weight loss rate is. In this blog, we will be talking about how long does it take to lose weight.
HOW DOES WEIGHT LOSS OCCUR?
We experience weight loss when we consistently take in fewer calories than we burn each day. How long does it take to lose weight varies on calorie intake must be lesser than your calorie expenditure.
On the other hand, we gain more weight when we consistently take in more calories than burn.
Any drinks or food that you eat increases your overall calorie intake.
That said, the total calories that you expend each day, which points out as calorie expenditure or energy expenditure, is somewhat more complicated.
Calorie expenditure is composed of three essential components.
- Resting metabolic rate: This is the total calories required by the body to maintain normal body functions, such as pumping blood and breathing.
- Thermic effect of food: This refers to the calories required to digest, metabolize, and absorb food.
- Thermic effect of activity: These are the calories expended during exercise. The thermic development of food also includes non-exercise activity thermogenesis, contributing to the calories used for fidgeting and yard work functions.
If your total calorie consumption is equivalent to the number of calories burnt, it will maintain your body weight.
If you intend to lose weight, you must establish a calorie deficit by taking in fewer calories than burning or burning excess calories by engaging in frequent physical activities.
FACTORS THAT AFFECT WEIGHT LOSS
How long does it take to lose weight Several factors affect the rate at which humans lose weight, and most of them are beyond our power.
Your ratio of fat-to-muscle has a very significant effect on your ability to lose weight.
You see, the ratio of fat-muscle in women is more significant than that in men, so their lower metabolic resting rate is 5 – 10 percent lower than that of men of the same height.
A woman is at rest. She will burn 5 – 10 percent fewer calories than a man. Thus, weight loss in men is faster than that in women following the same diet.
For instance, an 8-week study involving no less than 2000 participants on an 800-calorie diet found that weight loss in male participants was 16 percent higher than in women.
Yet, while weight loss seems faster in women than in men, the study failed to analyze both genders’ ability to maintain weight loss.
How long does it take to lose weight changes related to aging is the alteration in body composition – decreases in muscle mass and increases in fat mass.
Such changes and other factors like the lower need for calories by body organs contribute to decreased resting metabolic rate.
People above 70 years of age can have resting metabolic rates that are 20 – 25 percent lower than younger adults.
This decrease in resting metabolic rate can make it very difficult to lose weight with age.
Your body weight can also affect the rate at which you lose weight.
How long does it take to lose weight within the first few weeks of a weight loss program appears to correspond to your body weight.
Heavy people lose more weight than lighter people. But that said, the weight loss rate tends to be similar concerning the percentage.
For instance, a person who weighs 300 pounds will lose up to 10 pounds after reducing their intake of calories by 500 within a 2-week timeline.
On the other hand, a person of the same gender and age weighing 150 pounds may lose just 5 pounds using the same weight loss program.
Although a heavy person may lose more weight, someone who is less obese may also lose an equivalent percentage of their body weight (10/300 = 9.7% versus 5/150 = 9.7%).
How long does it take to lose weight requires a calorie deficit which is mandatory for weight loss. The extent of this deficit will determine the rate of your weight loss.
For instance, taking in less than 500 calories daily for two months will result in a higher weight loss than eating just 300 fewer calories daily.
But it would be best if you didn’t create a massive calorie deficit. If you do so, you will put yourself at risk of nutritional deficiencies. Also, you’ll be more likely to lose weight from the loss of muscle mass instead of fat mass.
You see, sleep is an overlooked but crucial component of weight loss.
Chronic sleep works against weight loss and the rate at which you shed pounds.
Research has shown that a night of sleep deprivation increases a person’s desire for high-calorie foods or foods with deficient nutrients, such as cakes, cookies, chips, and sugary drinks.
A 2-week study examined the effect of sleep on weight loss in participants on a calorie-restricted diet. Participants had to sleep for 5.5 or 8.5 hours nightly.
Participants in the 5.5-hour sleep group lost 55 percent less body fat and 60 percent more lean body mass than participants who slept up to 8.5 hours per night.
Also, depriving oneself of sleep increases the risk of obesity, type 2 diabetes, heart disease, and some form of cancers.
WHERE DOES WEIGHT LOSS FIRST SHOW IN YOUR BODY?
Almost everyone is concerned about weight loss, people of age groups. Be it, women or men. Everyone wants to do away with excess fat and look fantastic. We all have fat in different sections of our bodies. While some may have large stomachs, others aren’t happy about their waistline or thighs. How long does it take to lose weight one workout can cause fat loss in a particular area of your body. Following a healthy diet and doing intense physical exercises are the best ways to lose weight after some weeks. But the question is, have you ever wondered where weight loss first takes place in your body?
How long does it take to lose weight also DEPENDS ON YOUR GENES. You may want to lose some belly fat at first, but this is absolutely out of your control. Humans are complicated, so there’s no clear answer on where you will instead lose weight. But generally, the first part that gains fat is usually the last place it comes off. If your arms were the last part of gaining fat, they would be the first to lose fat once you start an exercise program. If your body frame is pear-shaped, your body size may get smaller, but you’ll still retain the same body frame. It is important to note that fat cells do not disappear, so if you increase your consumption of calories, you’ll regain the weight.
How long does it take to lose weight is an internal process. The first fat to be lost will be the hard fat (surrounding internal organs like your kidneys and liver), followed by loss of soft fat like thigh fat and waistline fat. Loss of fat from internal organs makes you stronger and leaner.