Have you started weight loss and are wondering how long it will take to lose weight? It is the same process whether you are looking to cut weight quickly for a competition or you just want to improve your health.
The time you need for weight loss depends on your negative calories loss per day. It also depends on some other factors like your age, gender, genetics, physique, etc. We have also shared successful weight loss techniques below to help you in losing weight efficiently.
After reading this article you will be able to understand the complete weight loss process and how you can do it without any problem. Follow these proven weight loss strategies to lose weight and then maintain it.
Understanding Weight Loss Process
In simple words weight loss occurs when you start burning more calories than you consume daily. The number of calories burned per day is known as your daily calorie expenditure. Here are the major components which influence your daily calorie expenditure.
Thermic effect of Food (TEF)
Thermic effect of food (TEF) the amount of energy required to absorb, digest and metabolise the food you have consumed.
Thermic effect of Activity (TEA)
It is also known as the thermic effect of exercise (TEE). It is the amount of calories which you use during exercise or your regular work like working in the lawn etc.
Resting metabolic rate (RMR)
Resting metabolic rate is the amount of calories a person’s body needs for performing regular functions like blood supply, breathing etc.
Key Factors In Weight Loss Process
There are several factors which affect the weight loss process. Some of these factors are natural and uncontrollable and you can’t do anything about them. But other factors like your calories management are the most important here and you must take care of them for effective weight loss. Let’s take a look at these factors in detail.
Metabolism
Metabolism is the process of how the calories are being burned in your body. Everyone has a different metabolism and so is the speed of their weight loss. There are appetite regulating hormones in our body which play a very important role in weight loss. It is a very complex process but it plays a key role in weight loss.
Calories
Weight loss happens when your calories deficient is higher than your calories intake. The number of negative calorie deficits sets the speed of your weight loss. E.g if you need to lose 1 to 2 pounds per week your negative calories deficit should be nearly 500 to 1000 calories per day.
Gender
Your gender also influences the pace of your weight loss. Men tend to lose weight faster as compared to women. It is because women tend to have higher fat to muscle ratio as compared to men. It means that women burn less calories as compared to men at rest.
Age
Age is another key factor which influences your weight loss. It is difficult for people to lose weight at older age as compared to younger age. The key reason for this is the increase in fat mass and decrease in muscle mass with the growing age.
Natural Body Shape
Your natural body shape or physique also influences our weight loss. A person with higher weight can lose double weight with the same caloric deficit as compared to the person with less weight. You can take a look at the National Institutes of Health (NIH) body weight planner to understand these concepts in detail.
Medications
Medications can also have a huge impact on your weightloss journey. Like if you’re facing depression and psychological problems and taking antidepressants they can slow your pace of weight loss because it is common for the patients of these diseases to increase weight. It is because of the production of less metabolism regulating hormones.
Genes
Your genetics also play an important role in how your body works and how you lose weight. There are some gene variants which increase fat mass and can reduce your weight loss speed. You can understand this concept in detail from this case study of Genes and Nutrition.
Proven Weight Loss Strategies
Here are some of the proven weight loss strategies if you are planning to lose weight. These tips will ensure you lose weight and then maintain it. These techniques will also help you in maintaining a healthy diet throughout weight loss. Let’s check out these techniques and start your weight loss journey.
Healthy Food
Healthy food is a key factor in losing weight. You must know the calories of each meal you are taking and take notes of the number of calories you are taking per day. You should follow a strict schedule for the calories intake. Add healthy diets like fruits and vegetables in your diet and remove the diets with high fat from your meals..
Regular Exercise
Regular exercise is another key factor in your weight loss process. You must regularly exercise and keep track of the number of calories you are burning per day. It’s even better if you follow a trainer’s schedule by targeting the exact body parts you need to target with different exercises regularly.
Get Good Sleep
Sleep also plays a very crucial role in weight loss. It is very necessary to get good sleep regularly especially if you are following a weight loss plan. It has been observed that the people with less sleep tend to intake higher calories with poor nutrients like cakes, cookies etc.
Helpful Environment
Environment also plays a major role if you are trying to lose weight. A good company can help you alot in following your routine especially if you stay close to the people who are on the same journey. Stay away from negative people and bullies who are going to demorale and distract you.
Self Discipline
As they say, discipline is the key to success. Staying disciplined is very crucial in your weight loss journey. It is because if you are not following your plan strictly you tend to lose and gain weight constantly which will increase your resting metabolic rate (RMR). That’s why it will become difficult for you to lose weight.
Track Your Progress
It is very necessary to track your progress during weight loss. Set realistic daily, weekly and monthly goals and try to achieve those goals. If you are not achieving your targets or there is no progress then you need to change your exercise and diet plan.
Final Words
Wrapping it up your weight loss depends on several factors like age, metabolism, burned calories etc. It is advised to lose weight slowly and steadily because then it is a lot easier to maintain that weight. Losing 1 to 2 pounds per week is considered as ideal weight loss speed in this regard.
Slow weight loss procedures are also safe and don’t have any negative effects on your body. Avoid fast weight loss because it can have serious side effects like gallstones, muscle loss etc. It is advised to contact a health professional expert if you want to lose weight quickly. Stay healthy, stay safe!