Whether for a big event (hello, wedding) or to fit into their old jeans again, people have different reasons for wanting to lose the excess weight (menurunkan berat badan) fast.
While some diets promise exciting and enticing results (like losing 20 pounds in one month!), they often prove counterintuitive and do nothing but mess up your metabolism.
Basically, that explains why many people lose the excess weight fast only to regain twice as much in the long run.
It is important to keep in mind that a healthy and successful weight loss will take time and will require a change in lifestyle. Most research indicates that a slow and steady weight loss (menurunkan berat badan) is ideal if you want to achieve lasting and long-term weight loss.
If you’re wondering how much weight you can safely lose each month, below is a guide provided by some weight loss experts:
- How fast you can lose the excess weight can depend on a variety of factors such as age, gender, and levels of physical activity. That being said, everyone goes at their own pace. As a general rule of thumb however, losing at least 1-2 pounds each month is considered ideal. That’s approximately 5 to 10 percent of the body weight.
- If you want to lose one pound a week, you need to have a calorie deficiency of around 3,500 calories per day. Since it’s difficult to reduce your calorie intake by so much, it would be advisable to just incorporate exercise in your routine so you can burn additional calories.
It is also crucial to keep in mind that while losing 5 to 10 pounds in the first week is possible, it is a rate you can’t expect to continue as you go along your weight loss journey. In fact, expect to not notice any weight loss in a few weeks. If that happens, don’t fret, it can happen and it’s perfectly normal.
The idea is to just keep going and you’ll definitely achieve your weight loss objectives before you know it. Also, don’t be discouraged if you burn pounds at first then experience a plateau. Again, it’s perfectly normal.
If anything, it is very uncommon for you to lose more than 10 pounds a month without the help of a medically-monitored weight loss program or bariatric surgery. Remember, your body fights back if you lose weight too fast. According to a study published in the International Obesity Journal, your metabolism can slow down and your hormones can also change. These changes can also impact your eating habits.
It pays to also remember that when you lose weight quickly, you will also lose lean muscle mass in the process. This is especially true if you are not working on building your muscle. This is why strength training is considered critical when you’re trying to lose any excess weight.
In addition, a diet that’s very low in calories can also lead to nutritional shortcomings and can even affect gallbladder functioning in some cases. In essence, quick weight loss schemes are not really ideal. Be patient and aim for long-term success as it is better for your health.
Gradual and deliberate weight loss is always the way to go. Often, shortcuts can do the body more harm than good as it can affect the body’s functions. Start by eating healthy and incorporating exercise in your routine and take it from there.
It is normal to want to see changes right away as far as weight loss goes. However, it is vital to also remember that you did not gain the weight overnight. In the same manner, it is not healthy (or feasible) for you to lose the excess weight overnight.
The key to success is staying consistent. In line with this, make sure you eat healthy consistently and you exercise regularly. As long as you stick to your new lifestyle, it will only be a matter of time until you achieve your weight loss goals.