The two main factors that lead to weight loss are nutrition and lifestyle. The amount of weight loss will depend on the person, their goals and overall health. Typically, 2 pounds per week is the largest amount of weight loss recommended by doctors. Through consistency over time the body will yield to the new lifestyle and weight loss will result.
It is important to have the right mindset when starting a weight loss plan. Weight loss is a challenge that many people face at different stages of their life. Maintaining a healthy weight is ideal to live long and thrive physically. People become more active and have less health problems when they keep up a healthy weight, which is why so many times weight loss is prescribed as treatment by doctors.
Weight loss happens when there is a calorie deficit between what your body consumes and what it uses. The average male needs around 2400 calories a day whereas an average girl needs about 2000. The more muscle mass you have and higher activity levels requires more calories per day. This is important because you should never go above that amount when trying to lose weight.
The aim is about 500-1000 calorie deficit per day. This will theoretically give 1-2 pounds weight loss in a week. Many factors come into play such as metabolism, mindset, water retention, daily lifestyle fluctuations among other things that will prevent or disguise weight loss in a given week. Inaccuracies in measuring food quantities and not including all foods can lead a person to believe they are consuming less than they actually are. It is a good idea to double-check and always error on the conservative side. Also, if a person is building muscle, fat loss will be harder to see on a scale.
It is also important not to have a calorie deficit over 1000 calories because it can send the body into survival mode and result in a slower metabolism. It might be a good idea to try to stay at around 700 calorie deficit per day to make sure the metabolism is not slowing.
It is best to eat within 30 minutes of waking up to get the metabolism going. Space out meals every 3 hours to make sure there is always food in your stomach to keep the metabolism going all day. Exercise is necessary to achieve maximum results. The best plan is to merge cardio and strength training a few times a week. This will burn extra calories so remember to eat a bit more and keep an eye on calorie deficit.
It is the commitment to a new lifestyle that leads to weight loss and keeping it off. Knowledge of your body and what it needs can lead to proper nutrition and better judging of serving sizes. Adding exercise to proper nutrition allows the body to become lean by maintaining muscle and losing mostly fat.