How long does it take to lose weight healthily and maintain it? Rapid weight loss often leads to quick regain as soon as a balanced diet is resumed.
The answer isn’t straightforward.
Several factors can either slow down or speed up weight loss.
To set realistic expectations and plan a sustainable path, it’s important to understand how this process works and what elements influence the outcome.
5 Healthy Breakfast Habits for Weight Loss
Does Good Sleep Aid Weight Loss? Here’s the Truth
How Long Does it Take to Lose Weight
Weight loss occurs when you consume more calories than you intake.
This calorie deficit forces the body to use fat reserves for necessary energy.
Total daily calorie expenditure, known as energy expenditure, is determined by three main components:
- Resting Metabolic Rate (RMR): The number of calories needed to maintain bodily functions at rest, like breathing and blood circulation.
- Thermic Effect of Food (TEF): Calories used to digest, absorb, and metabolize food.
- Thermic Effect of Activity (TEA): Calories burned during physical activity, including non-exercise activity thermogenesis (NEAT) like household chores and involuntary movements.
When calorie intake matches calorie expenditure, body weight remains stable. To lose weight, a negative caloric balance is necessary, achieved by consuming fewer calories or increasing activity to burn more.
Factors Influencing Weight Loss
Several factors can impact the rate of weight loss:
Gender:
Muscle-to-fat ratio significantly affects weight loss ability. Men typically lose weight faster than women due to a higher RMR for the same height.
Age:
As age increases, body composition changes with increased fat mass and decreased muscle mass. This change, along with a slower metabolism, makes weight loss more difficult.
Body Composition:
Initial weight and body composition influence the speed of reaching weight goals. Generally, individuals with a higher body weight lose weight more quickly than those with a lower weight.
Sleep:
Often overlooked, sleep quality and quantity are crucial for weight loss. Chronic sleep deprivation can slow the process and increase cravings for high-calorie, nutrient-poor foods.
Caloric Deficit:
The size of the caloric deficit directly affects weight loss speed. A larger deficit leads to faster weight loss but should be moderated to avoid nutritional deficiencies and muscle loss.
Eating Quickly? The Reason You Can’t Lose Weight
How Long Does It Take to Lose Weight
The speed of weight loss varies greatly among individuals due to numerous personal factors.
However, a healthy and sustainable weight loss rate is approximately 0.45-1.36 kg per week, or about 1% of body weight.
Keeping this in mind, it’s crucial to set realistic goals and adopt a gradual, sustainable approach to weight loss. This includes a balanced diet, regular exercise, and adequate rest.
Gradual weight loss allows the body to adapt better to changes, reducing the risk of regaining lost weight after finishing a diet. This slow and steady approach is not only safer, but also more sustainable and lasting in the long run.
This article first appeared on Grazia.it
