So during winters, we are more focused on cuddling in our blankets and remaining close to our electric heaters. Nuts and coffees are recent everybody’s favorite. Though winters seem enchanting it also comes with an increase in diet and preferably staying at home in our beds. As a result, by the end of winters, we are overweight or for models, not in your ideal shape. So, either you are a victim of winter enchanting routine or you are obese, there must be one question running in your mind. How long does it take you to lose weight and get your summer body in shape?
Well, today we are going to talk about this and all the other queries. This article will help you in answering all your questions. Now, why you want to lose weight? What is your desired weight? You want to lose weight in how much duration? Which strategy you are opting for weight loss? Which factors can affect your weight loss journey? What is the ideal duration for losing weight? What are the Side effects of losing weight rapidly? What are the benefits of losing weight steadily? What is the best way of gaining your dream pounds? Let’s find out.
Why do you want to lose weight?
First of all, why you want to lose weight? Are you overweight or obese? Do you need to lose weight? Well, you need to answer this question before starting any vigorous exercise or famous diet routines like keto diet and many others. There are many people around the globe, especially teenage girls, who start following diet regimens blindly leading to starvation and ultimately malnourishment. Anorexia nervosa and bulimia nervosa are common eating disorders associated with malnourishment. These are common among teens especially girls as they are fond of models and being size zero in spite of healthy. So, it is really important to know that you lie in which weight range?
First, you need to calculate your body mass index. Body mass index can be calculated according to your weight in kilograms or pounds and height in inches. If your body mass index lies in the underweight category, then improve your diet. If your body mass index lies in the healthy weight range, then get rid of this idea of zero sizes. You should follow a balanced diet and do regular exercise. If according to body mass index, you lie in the overweight, obese or morbidly obese category, then my dear, you need to take strict actions to reduce your weight. You should reduce your plate serving, follow a balanced diet and join a gym. Yoga, aerobics and authentic diet regimens are other options. This is necessary as being overweight and obesity is associated with many diseases and an increased mortality rate.
What is your desired weight?
Now, what is your desired weight? You can’t see someone attractive and wanted to be exactly like his/her. You have your genes, height, built and distribution of fat in the body. So, consider your race, height, gender, and many other contributing factors, then calculate your body mass index. Your desired weight should be in a healthy body mass index. After deciding your desired weight, you need to determine the difference between your current weight and desired weight. If there is a huge difference, you need to take drastic measures and achieving your desired weight will take time. If there is a minor difference between your current weight and desired weight, it will take less time.
You want to lose weight in how much duration?
Now, the question is you want to lose weight in how much duration? Is there any upcoming event and you want to look perfect? Is that event near? Your desired weight got a huge difference from your current weight? You want to starve and achieve your desired weight in a month or so? Well, this is not an ideal situation and you are not opting for a realistic option.
After determining your healthy body mass index and assessing the difference between current and desired weight, you need to set realistic expectations. Duration in which you will lose weight depends a lot upon your difference from the desired weight.
Which strategy you are opting for weight loss?
Now, which strategy you are opting for weight loss? Well, there are many strategies for weight loss. Paleo diet, protein diet, keto diet, water diet, vegan diet, and many others are options in eating. Gym, jogging, yoga, aerobics and many others are options in exercise. How long will it take to lose weight depends upon your desired weight difference from current weight and also upon the strategy you have opted. Vigorous exercises under the supervision of a fitness instructor can lead to rapid results.
Similarly, the combination of diet regimens and exercises can give you desired results early. Starvation and water diet are also known to cause rapid effects but associated with side effects. Be careful while opting for weight loss strategy as the wrong choice can lead to malnourishment and electrolyte imbalance. If there is a huge difference between current and desired weight then whatever strategy you may opt, all should be done under the supervision of a dietician and fitness instructor.
Which factors can affect your weight loss journey?
Now, which factors can affect your weight loss journey? Well, many factors can influence the duration in which you will achieve your desired weight. (6)
Different researches have shown that it is easy for men to lose weight as compared to women. Women have more content of fat in the body as compared to men. Men, on the other hand, have more muscle mass in the body as compared to fat. So, if you are women then you need to reduce your diet and do vigorous exercise as compared to men. Also, being a woman, it will take you a long duration to reduce weight as compared to men.
How long will it take you to reduce weight depends a lot on your current weight. If your current weight got a drastic difference from your desired weight, it will take a long duration. If your current weight is slightly different from your desired weight, it will take a short duration.
Genetics is also associated with obesity. If you have gained weight then genetics will also explain that in how much duration you will lose weight. There is a gene FTO which is commonly found in obese people. Such genetics will cause difficulty while losing weight. It will also prolong the duration of your weight loss journey. Studies have shown that the FTO gene is present in forty percent of overweight and obese individuals. Some genetic disorders can cause obesity like Prader Willi syndrome. Such issues will lead to delayed weight loss.
How long will it take you to lose weight depends a lot upon your lifestyle? If you have a sedentary lifestyle and prefer to stay in bed a lot, then it is difficult for you to lose weight. Similarly, if you are an accountant or a banker or a clerk and you have to work all day sitting on a chair then chances of you losing weight in a short duration are rare. Similarly, if you are a party animal and go to parties a lot, eat junk and alcoholic, you can’t lose weight in a short duration.
On the other hand, if you are a maid, waitress, soldier or any other profession in which physical activity is involved then losing weight in a short duration is not much difficult. You can also change your sedentary lifestyle by incorporating physical activity daily like house chores or going for a walk with your family. Hence, your lifestyle directly dictates your duration for gaining your desired weight.
Strategy for losing weight
There are many strategies for weight loss. From as simple as cutting off carbs to as complicated as the paleo diet. From as simple as going for a walk to as difficult as aerobics. You have to choose among this wide range of diet regimens and physical activity that suits you most. You will lose weight in how much duration will depend on the strategy you are opting for weight loss a lot. For example, aerobics can lead to rapid weight loss as compared to a brisk walk. Similarly, a paleo diet can lead to rapid weight loss as compared to reducing your serving size. So, by assessing the difference between current weight and desired weight and your desired duration in which you want to lose weight, you have to opt for a suitable strategy.
Commitment towards losing weight
How long will it take you to reduce weight depends a lot upon your commitment towards losing weight? If you are a procrastinator, who keeps on delaying things and your diet plans and exercise always include tomorrow but never now then it is difficult for you to lose weight rapidly. However, if you are truly motivated and committed that you have to and you will lose weight rapidly then your journey wouldn’t be very long.
Your diet contents also determine how long will it take you to lose weight. If your diet comprises mainly junk food, even in small quantity then you are not going to lose weight early. Similarly, if your diet contains more carbohydrates and fats as compared to proteins then you are on the wrong track. You need to limit carbohydrates and cut off sugar, so you can lose weight rapidly. Hence, how long will it take to reduce weight depends upon your diet contents.
You are using how much energy daily will also dictate the duration of your weight loss journey. (1) By energy expenditure, we mean how much energy you are going to utilize daily. Your body needs energy for different tasks. For example, your body needs energy for breathing, circulation and many other normal body functions that are mandatory for living. Similarly, your body needs energy for digestion of food in the stomach, intestines then it’s absorption in the bloodstream. Besides this basic demand of energy, additional energy expenditure occurs in our daily physical activities like walking, gardening, climbing stairs, and many others. We can increase this type of energy expenditure by incorporating exercise and aerobics in our daily routine. (3)
Now, how energy expenditure is related to the duration of your weight loss journey? Well, if your calorie intake exceeds your daily energy expenditure then you are not going to lose weight and most probably, it will result in weight gain. However, if your calorie intake is less than your daily energy expenditure, you are going to lose weight. Hence, be cautious about your calorie intake, if you want to shorten the duration of weight loss.
How long will it take you to reduce weight depends a lot on your age. As you age, fat content in your body increases and muscle content in your body decreases. Due to the increased deposition of fat in your body, your duration for weight loss is prolonged. (2)
How long will it take you to reduce weight depends a lot on your sleep patterns. People who have disturbed sleep patterns and unable to sleep properly can’t lose weight in a short duration. So, if you have insomnia and you are taking sleeping pills, then my dear you need to regulate your sleep patterns first. A good 8 hours of sleep will lead to rapid weight loss if diet and exercise are followed properly.
How long will it take you to lose weight depends a lot on whether you are suffering from any medical ailment which is linked with weight gain or loss? For example, hypothyroidism common symptom is weight gain. Similarly, diabetes mellitus common symptom is weight loss. Medications that are used to treat depression also interfere with the weight gain process. So, if you are suffering from any medical ailment, you need to tell this to your dietitian and fitness instructor to estimate the duration of your weight loss journey.
What is the ideal duration for losing weight?
Now, what is the ideal duration for losing weight? Well, when you start your weight loss journey, it is not always a linear curve on the graph. It varies from time to time. When you start your weight loss journey, the first few pounds are an easy one. This is because the first few pounds are mainly your water content that is easily lost. Then, you have to be patient. (5)
Researches have shown that one should shed a maximum of one to two pounds per week. So, you can lose approximately 8 to 10 pounds per month safely without risking your health, skin, and body. If weight loss is hastened by crash dieting and vigorous exercises, then duration for weight loss is shortened.
But, the problem is that this too rapid weight loss will not give enough time for fat stores in your body to burn. As a result, weight loss major bulk will depend upon your muscle mass. After losing water weight, you will lose muscle mass. So, it is not healthy in the long term. It is also not practically possible to sustain this rapidly lost weight.
Hence, after assessing the difference between current body weight and desired weight, you need to set a sensible pace for weight loss. Your target should be eight to ten pounds per month. (3)
What are the Side effects of losing weight rapidly?
Now, why we should not lose weight rapidly? What are the possible side effects? Well, some common side effects of weight loss are mentioned here:
- Gall stones
- Disturbance in bowel function
- Headache and many others.
What are the benefits of losing weight steadily?
- The decrease in cholesterol level
- Regular blood sugar level
- Sustainable weight (4)
- Tight skin and many others.
The Bottom line
Now, what is the best way of gaining your dream pounds? First of all, your commitment to losing weight. You should be fully motivated and truly committed. Secondly, you need to set realistic expectations for the duration of your weight loss journey. You can set expectations by assessing your desired weight difference from your current weight. If there is a huge difference then you need to be calm and don’t intend to lose weight in a month or so.
Remember, slow and steady wins the race. You should consult a dietitian and follow his/her diet regimens as per designed especially for your body type, daily routine, and current body weight. Then, you should consult a fitness instructor and follow his/her suggested exercise/yoga/aerobics which he/she consider suitable for your age, daily routine and stamina. In this way, under supervision, you will regularly achieve your desired pounds while remaining healthy. So, start your weight loss journey now.