More than a third of the world’s population is affected by obesity and overweight, and if present patterns persist, an estimated 38% of the world’s adult population will be overweight, and 20% will be obese by 2030. These figures are daunting, and it is only natural for individuals to want to lose weight as quick as possible.
One thing most individuals care about is the rate at which they lose weight. Once individuals focus on cutting down, the focus alone becomes the weekly result. However, if you lose weight drastically it could work against you in the long run.
This being the reason, it is critical to identify a safe and effective strategy for long term weight loss and control. We will discuss below how to lose 2 pounds (0.91 kg) a week and why it is the best option.
Attempting to lose the pounds and keeping them off in a healthy manner is somewhat uncommon, as people can often rush into the process. Hopefully, by the end of this post, you will have a good grasp on why rapid weight loss is harmful, what is the ideal weight drop per week, and the ways you can adapt to lose two pounds a week.
Rapid Weight Loss vs. Slow Weight Loss
The first thing is that every individual is different, and the effects of losing weight rapidly versus losing weight slowly will vary from person to person.
We will begin by stating the two advantages of rapid weight loss.
- Fast Results – An evident benefit of rapid weight loss is that you lose weight quickly. Perhaps, the biggest factor when it comes to losing weight is time. To be frank, most of you do not want to put in the extended amount of time necessary to lose weight at a slower pace. A rapid weight loss or crash dieting is not recommended, but for those that want immediate outcomes, then this is an option for you.
- Upcoming Event – The second advantage of losing weight rapidly is for you if you have a special event coming up. Individuals want to get in shape right before a big event such as a wedding. Losing weight quickly can help someone drop just the right amount of weight to fit into a dress for the time being. You may even have seen influencers lose weight drastically before a role they are about to work on.
Now we will briefly look upon three disadvantages of quick weight loss.
- Not Sustainable – Losing 20 pounds (9.07 kg) in a short period is efficient because it is a short term solution. However, it is not maintainable. Losing fat is a very unnatural thing for the body to do, and it goes against the body’s natural survival instincts. Your body will eventually fight back if you keep this up for too long.
- Developing Nutrient Deficiency – Rapid weight loss results in drastic calorie reductions. This is why it is possible to develop vitamin and mineral deficiencies, especially if you are not eating the right foods.
- Lack of Energy – This is common when you are trying to lose weight quickly. You will feel like you have no energy after the first couple of weeks. Most individuals experience extreme lethargy and tiredness with a complete lack of motivation to do much of anything.
The process of a rapid weight loss can dissuade one from continuing their weight loss efforts because of the aforementioned drawbacks. Now, let us talk about some key benefits of a slow weight loss.
- Sustained Energy – As you are not in a starvation mode, your hormones are much more stable. This alone will allow you to continue your daily activities, including to train in the gym, which will help you maintain your optimal health. With reduced fatigue, you will be able to get more things done throughout your day.
- Practical for your Lifestyle – No one wants to be hungry all the time. So, taking things slow is far more practical than rushing into a process. As weight loss occurs at a much slower rate, the process of it allows for the principles to be learned in a way that transforms this approach into a sustainable habit. This means that your chances of keeping the weight off are much greater.
- Develops a Positive Attitude – Because you will not feel lethargic all the time, you will have a happier attitude towards your journey of weight loss. Maintaining a positive attitude throughout the process is a definite way to make sure you experience continued success.
- Prevents Loose Skin – Losing weight at a slow pace allows your skin to adjust to conform to a smaller overall body and figure.
The only con of slow weight loss is the exact opposite of rapid weight loss – it takes time. The truth is that people want fast results, and they forget that the greatest things in life worth having come with time, dedication, and effort. The daily differences might seem small, but in a month these differences add up to something bigger.
The Ideal Weight Loss Rate
The answer depends on a variety of variable factors that are exclusive to each one of us. We are all different, and therefore, we will have different metabolism rates. For example, someone who indulges in exercise more might lose more than someone who is just dieting.
A safe amount of weight to lose is 1 to 2 pounds a week. This equals to 3500-7000 calories per week. That means a calorie deficit of 500-1000 calories per day, which can be achieved by changing your routine slightly.
As per a study conducted, the average weight loss rate achieved was 1.4 pounds (0.64 kg) per week for men and 1.1 pounds (0.5 kg) per week for women. Nevertheless, these averages may only reflect the effort put up each week in the process of losing weight.
Ways One Can Lose 2 Pounds a Week
Even though exercising is the best way to lose weight at a steady pace, most of us often lack time and motivation to hit the gym daily. So what we do have left are some changes to your diet and activities to help you decrease a pound or two each week. If you are a bit skeptical right now, it is justified. The following ways are simple, affordable, and effective for you to drop and maintain your weight.
Increased Use of Water
Increased intake of water can help in body weight loss, primarily via a decrease in food consumption, and a loss of fat, through increased lipolysis. In general, drinking water helps improve your metabolism, detoxifies waste from your body, and serves as an appetite suppressant.
Drinking more water also allows the body to avoid water accumulation, allowing you to lose those extra pounds of water weight. Water improves digestion and encourages many body organs, including the liver, to function normally. Lack of regular intake will slow digestion, and the metabolism of fat and give you the feeling that you are bloated.
The rate at which your liver burns off fat is improved by consuming a sufficient amount of water. Your liver ends up functioning exhaustively if you consume insufficient amounts of water, thereby retaining more fat as it becomes harder to more efficiently burn fat.
You should drink a minimum of eight glasses of water per day to follow this simple step. Drink half your body weight in ounces every day to really get the process underway, though. So, you can drink about 75 ounces a day (about 15 glasses) if you weigh 150 pounds.
Smaller Portions of Food
Larger portions of food can lead to overeating even when you are not hungry. Generally speaking, portion serving is smaller in Asia compared to western countries.
While the most obvious solution for countering the impact of large servings is simply to eat less of anything, it may be difficult for individuals to embrace and maintain this. Nor is it essential for individuals to consume less food overall to maintain their weight.
If people substitute foods higher in energy density for vegetables and fruits and other nutrient-rich, low-energy-dense foods, they would be able to consume more food for a given amount of calories.
Cooking your Own Meal
Preparing your own meal helps to know what you are actually eating. For one, it’s a whole new skill added to you, and the best part is that you become more aware of the ingredients that will go inside your stomach.
An essential bonus is that when you are out of a specific ingredient, you will have a reason to make a grocery run. This automatically adds a bit of physical activity to your day.
Cooking a meal for yourself will aid in avoiding processed junks as well, for instance, burgers, hot dogs, fries, or pizza. Moreover, adopting this process can help you cut down frozen foods too.
Processed foods and ready made meals are typically loaded with fat, sodium, sugar, and they are packed with loads of calories. So, if you eat them on a regular basis you will feel hungrier, crave more unhealthy food items, and gain more weight over time.
On the other hand, eating food that is freshly made will provide your body with nutrients, aid proper digestion, keep your stomach satisfied, and you will notice the much need drop in your pounds.
Eat on Time
Having breakfast between 8-9 am, lunch between 12-1 pm, and dinner between 6-8 pm is deemed healthy. Naturally, if any individual misses one of these important meals, one can feel cranky, agitated, lethargic, and feel like a part of their routine is missing.
If you are someone who eats on the go, chances are you will make poor food choices because you would just grab whatever that is available at that moment in time. Hence, you will not have any control over your food intake. You will tend to snack on calorie-dense foods to keep you going through your busy day.
Eating on time can prevent feelings of hunger, mindless snacking, and overeating on your next proper meal.
Take your Meal Seriously
It is typical for us to eat while working or binge-watching that show you have been waiting to watch. What we do not realize is how harmful this way of eating is.
It is crucial to take mealtime seriously because this practice helps in eating more mindfully as you remain present to the fullest and are completely engaged with your food. Now, when you eat food with distractions you will notice yourself eating a lot more than usual.
When our brain is focused on other things such as working on the laptop or watching something on the television, your body cannot register the feeling of satisfaction and you will tend to eat the extra percentage of what you were supposed to eat.
If you tend to weekly cut down weight without even trying, then just be fully present with your food!
Indulge in Foods that Burn Fat
Eating foods that burn fat is a great way to cut down at a steady pace. Replacing your chocolates and cookies with fruits will not only help you add a nutritious dessert to your day, but they will also aid in burning fat.
Vitamin C-rich vegetables, such as lemons, grapefruit, guavas, kiwi, oranges, tangerines, mangoes, and lime come with fat-burning characteristics. The fat is diluted by vitamin C, which renders its potency to be minimized and allows itself to be emitted with ease from your body.
Additional food items that help with burning fat are chilies, eggs, bell peppers, peanut butter, cabbages, watermelon, melon, broccoli, avocados, apples, and blueberries. Apples are rich in pectin and they prevent cells from consuming fats. This facilitates one’s body to absorb water from food, allowing deposits of fat to be released.
Moreover, when you consume whole foods your body burns double calories than it does in consumption of processed foods. Particularly foods that are fiber-rich, like apples with skin, oats, or rye bread. Furthermore, the consumption of protein has a strong thermo genic effect. This means your body will burn more calories just during digestion.
You can burn around 20 to 35% of the calories that a specific intake comprises through digestion alone. So, this implies that a 300-calorie cheese cake will involve around 85 calories during digestion to process it alone. But foods like cheesecakes take less effort to digest than fiber and protein rich foods.
The most basic way to reduce weight weekly is to cut down the number of calories you are consuming. One thing we have mentioned time and again is that everyone is not similar.
Hence, every individual has different calorie needs that vary according to body size, age, activity level, and genetics. This means that a particular weight loss diet that worked for someone else might not work for you.
For effective weekly weight loss, you will have to estimate the calories you need to eat in a day to lose weight.
Embracing a process in a slow and steady manner will have you witness major results in the long run. If you make little changes to your lifestyle following basic ways, then you will notice a change in your weight every week.
Hence, a drop in your weight every week will eventually lead you to lose 8 to 10 pounds a month if you remain consistent with the process. We are aware that making changes can be difficult, but when there is a will, there is a way!