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Expect to Lose 8 to 16 Pounds Although everyone's body is different, in general people can expect to lose one to two pounds a week if they are doing so in a healthy manner. Eat in a Healthy Calorie Deficit Ultimately, in order to lose weight, you have to burn more calories than you take in.
Eat Nutrient-Dense Foods It's not just the quantity of calories you take in, but also the quality. Will it stay off? Will it be mainly water weigtht?
They will cut weight very quickly; often times up to 10 pounds the day before an event. This weight is primarily water. Many fad diets and crash diets show rapid weight loss. This weight is largely water. How do you lose fat? Losing body fat is pretty straightforward and simple, but it certainly is not easy.
Whether your goal is to look better, feel better, have a better immune system, or have more energy — losing fat, NOT weight — is the thing that will get you there. There are 3 ways to create a calorie deficit and you should do all 3 for the quickest results: 1.
Eat less calories 2. Burn more calories through cardio and HIIT exercise 3. Increase your metabolism by lifting weights. They fill you up with a bunch of fiber, making it difficult to overeat at meals. For 2: Find something safe for your cardio — biking, hiking, elliptical, etc. Avoid running at first since it has the highest injury rate of any exercise. By doing all 3 of the above you can expect to lose pounds of fat per week. Peoples bodies are built different, so the only way to look at it is to create a healthy lifestyle.
This means eating Raw, exercise within your ability, and maintaining these life choices for a longevity. I so appreciate your patience in your responses and knowledge in the matter. Thanks for these tips! Trying hard to put them in place for the long term.
Just found this blog and am loving your advice. What are you thoughts on a Keto diet for weight loss? Any diet that results in someone consuming less calories over a period of time will result in weight loss. Some diets are more or less sustainable and some affect performance and brain function. This keeps your diet open to any hurdles life may throw at you and is backed by a lot of science.
I just hit 20lbs since early May. It was almost completely due to my diet. Heavily restricted calories cals for breakfast, not a large dinner, nothing else. I did a very small amount of exercise due to a torn shoulder and then pulled achilles while running.
I also did research and adjusted my diet in order to minimize muscle loss. Aiming to lose more the next few weeks. Did you do body composition testing to monitor your weight loss?
Inflammation can cause water retention, for example. Menstrual cycles can cause women to retain up to 10 pounds of additional fluids for another example. Losing water weight does mean one is dehydrated. It could mean you have a lower sodium diet which is causing you to retain less water as well. Lastly, the behavior part of non-linear weight loss occurs because of adaptation. Your body is designed to adapt to whatever circumstances it routinely experiences. For example, someone could start running a mile a day as a way to lose weight.
If someone is carrying around extra weight body fat , their body will shed the extra weight to allow it to adapt to their 1 mile-a-day routine.
At a certain point, the body weighs exactly what it needs to in order to run a mile. If the runner wants to keep losing weight, they will need to change something about their routine. They could run 2 miles, run 1 mile faster, or reduce calories. The reason that weight fat loss is non-linear is because the person losing the weight will need to introduce new stimuli into the calorie-deficit equation. Eating more or less food. Working out more. Working out at a greater intensity.
You get the idea. Hi Matt, your advice is good for these people who are struggling. I can tell you love what you do and want to help. Yes lifestyle changes are important. Yes calories are important and so is effective workouts. And yet, some people have problems with resistance to fat loss because of a set point from insulin resistance and thyroid issues.
For them and a lot of people they need to go beyond the traditional eat less and workout more formula. They need to do intermittent or time restrictive eating. The body is more likely to turn to fat stores and burn the fat and in the process heal the body from alot of dis -eases.
Here are just a few of the science based results from intermittent fasting: Raises HGH Body becomes insulin sensitive Stem cell production increased after 3 day fast Burns body fat Thyroid free T 3 and TSH starts to normalize Other body functions start to normalize- blood pressure , triglycerides etc.
As you can see our genetics are devised to fast and have periods of feasting. With using intermittent fasting and eating Whole Foods instead of sugar and junk food and other poisons we can support our bodies to do their job and lose those pesky pounds.
Keep up the good work Matt in helping people. Get the blood work from a licensed functional medicine physician. Your body is an ever-changing network of complex chemistry that is impossible to evaluate on feeling alone.
So before going down the road of elimination diets, keto, IF, etc… get your blood work checked. In the example of ketogenic diet, there are 5 single nucleotide polymorphisms SNPs associated with individuals who experience weight loss on the ketogenic diet.
Why start such an extreme diet without knowing if your genetics would respond well? Thankfully we live in a time when we can answer these questions with technology and science. Always get your blood work before and every 12 weeks or whatever your doc recommends when starting any elimination, fasting, or no-carb diet. I want to lose the fat. I go for a run everyday 30 mins its a hilly area so there are a lot of ups. I then workout for an hour, floor exercises mainly like crunches, sit ups , mountain climbers, bur pees, etc.
Its very hard for me to do push ups. I try my best though. Eating healthy. I eat to calories every day. You create this deficit in 3 ways. It seems that people have success when they put equal effort in all 3 areas. They are:. Eat less 2. Burn more calories by doing cardio 3. You can expect to reach your goals by February or March. Find a workout routine you love and makes you feel proud.
Learn about cooking healthy food that tastes amazing. Buy a nice kitchen knife… you get the idea. You mentioned you work out for 90 minutes per day. Based on these numbers you should be losing 2 pounds of body fat each week.
This is a survival mechanism that allows us to survive a pretty long time without food. You might be too cardio-heavy in your workouts. This is because the caloric requirements of cardio are very high, so endurance athletes tend to have a big appetite. But cardio does not do a good job of burning calories while at rest.
This is key in my experience. To find the things about the journey you LOVE. Like a watched pot, a watched scale never changes.
What a discouraging article. I just recently lost 20 lbs through just diet alone. It took me 3 months. Just eating a little better and picking the times I eat worked just fine. LOL… Yes. As I mentioned, this can be done through burning calories in cardio. Increasing your metabolism through weight training. Eating less calories. You should be proud! Thank you for the article Matt. As someone whose weight has fluctuated her entire life due to crash diet, I appreciate your realistic and sustainable approach.
What most people lack is patience and consistency, which are both extremely hard to adopt. I hope people understand that although you can lose weight fast which I have too, several times , it comes with a cost of slower metabolism and mental health problems with food. Thanks so much for your perspective!
Hello, I have lost 4 pounds in my first week and im worried about rebounding this weight, I cut to about calories each day and exercise cardio for half an hour.
I want to lose 20 pounds and im enjoying this process so far but I dont want to risk gaining it all back and more soon after I lose it, I started at Congratulations on starting your journey.
A few things to think about as you continue through weeks 2 and beyond:. Manage expectations: Plan for 20 pounds to take you between months. Also plan on losing your motivation in about 5 weeks. What is your plan when you no longer feel motivated? Finding a weight loss or workout buddy seems to be a way to double your likelihood of success. Cutting calories: How many calories were you consuming prior to your cut to 1,? If you were eating 1, or less on average, then a cut to 1, may be sustainable.
Weight training: Try to add in some heavy weight training days per week and keep cardio the other days. This will increase your metabolism due to adding lean muscle mass.
You will gain weight when your lean mass and bone density increases. A cal deficit is pretty reasonable. Hi Matt: Not sure you can help me at all because your commenters all sound young.
I am 79 this month and currently weigh pounds, 5 ft. I have good muscle mass in my legs and arms, have been active most of my life. I have several physical issues that would prevent me from your cardio suggestions.
After retirement I put on about 15 pounds, my doctor recommended I lose wt. I would appreciate any comments or suggestions you might share with me.
And I want to congratulate you on taking such a proactive approach to your health and setting a great example for how we can get the most out of life in retirement. I firmly believe that quality of life should be consider just as much as quantity. As far as exercise goes, keep up your current routine!
That sounds great. Doing something you love that is pain free is the best medicine. This will help you navigate your home independently for as long as possible while reducing fall risks and consequences should they happen. As far as weight loss is concerned that will be primarily determined by nutrition. Get as many different colors as you can. Things like chicken breast, fish, and lean cuts of meat.
You should be consuming palm-sized pieces of protein each day. I am a very big basketball athlete. I workout everyday and play basketball everyday. I want to drop this weight by 20 pounds. I want to do it asap but in a healthy way. I do have a ton of muscles and am fit but I want to get skinnier. Can you walk me through the fasted way possible to loose those 20 pounds.
While it may sound strange, worrying about your weight will most certainly have the opposite of your desired effect. No matter what diet or exercise routine you start, doing so out of worry almost guarantees failure. What will that weight loss allow you to accomplish? How will it make you feel? The psychological challenges of weight loss are more difficult to tackle than the biology.
What else would make you feel confident? Try a new sport, travel, learn to do a cartwheel or climb a rope, buy some new shoes. Whatever you can think of will work. There are some potential scenarios, however.
Again, go get body composition testing and chat with a professional. This is a common occurrence for very active females who do multiple daily training sessions. As strange as it sounds, by eating MORE food on a daily basis these athletes end up dropping body fat. Lots of cardio gets your body used to burning glycogen sugar stores during training sessions but then your metabolism would slow WAY down in your non-training times.
Focus on that, no matter how difficult it may be. Who do you want to drop 20 pounds for? Is it yourself and your performance? Will it improve your game? Channel your gifts and develop some grit on the court. If losing 20 pounds is something you still want, that grit will be the key ingredient. Keep it up and go easy on yourself. I want some advice for my weight loss journey. I am pounds,cm,22 yr old female. I am a bit muscly naturally and have broad bone structure.
For this I am consuming high protein diet and about calories. Further, I do body weight training exercise from Google app 30 minutes per day 4 times a week.
And 15 minutes cardio 3 times per day. How much should I expect to lose? Can body weight training be substituted for weight lifting? First off, you should begin by getting a body composition scan. Now, you may mean this positively; as a source of pride in an athletic, capable build.
Unfortunately, women rarely mean this in a positive light. Then, you can see how this compares over time and to other people who are your same height, weight, and age. The other benefit you can get from a body composition scan is your Basal Metabolic Rate. This is based upon your lean muscle mass, weight, and age. Without knowing that number, I cannot comment on whether or not calories is an appropriate deficit.
If you are, in fact, an athletic build then calories is likely too few calories to see fat loss without other adverse affects.
By creating this calorie deficit, one could expect to lose pounds of body fat each week — the rate at which the fat will stay off. The only downside to not using weights for your resistance training is that your body will adapt to the stimulus fairly quickly.
The benefit to using weights is that you simply swap out the weight for something heavier after a few weeks of the exercise. But, you can still achieve a new stimulus using body weight exercise. Here are a few ways I like to vary the same movements so that I still get good results:.
Go hard and fast. Week 4: 3 sets of 30 squats, 2 min rest. Week 5: 5 sets of 8 jumping squats, 90 sec. Hopefully that gives you a general idea of how you can change things up and still see results without needing weights. But — above all — aim to make the process enjoyable.
Find something you love to do for exercise and learn to love your body for its capabilities above appearance. Keep it up! Hello, I have a question:!! I really look forward to hearing back from you.
You seem to be giving out great advice! I feel pretty disgusted with myself and really want to get down to I am a full time student as 2ell as working full time so I developed some pretty bad eating habits and want to get back to where I was before. I have heard alot of great things about keto, and want to give it a try. I have downloaded an app called carb manager, which I feel is very supportive and helps me stay on track because I input everything.
At this rate it says I will loose aprox 5. Now I personally altered my calorie deficit to that amount which was the lowest I was able to go while following a ketogenic diet. Is that bad that I am not following what the app recommended and decided to only consume a day. The app also said it would adjust my calorie intake according to my updated weight, but I wanted to loose 5. My last question would then be, if I follow a calorie deficit from the beggining will that stall my weight loss sooner?
And if I choose to excersise while following the calorie deficit, will that be bad as well? So essentially should I follow what the app is suggesting which is have cals a day or can I follow and still keep the weight off. Once i am done keto for 10 months i plan on slowly incorporating carbs back into my diet, while still exercising and intermittent fasting. I look forward to hearing back from you!
There are some instances where some negative experiences or feelings push us to make positive changes. Think of a bad breakup or the loss of a loved one. Sometimes these tragedies are just the push we need to get our shit together. But more often than not, negative motivation expires within weeks.
There will be slip-ups on this journey that will elicit a negative feeling… that feeling is OK. However, you must have a positive goal to re-direct your actions.
Otherwise, the shame of a slip up will result in you completely falling off the wagon. Is there an event in 6-months you could look forward to? A beach vacation to look forward to? A test you want to be your best for? Keep in mind that any other strategies will fail unless you can find more positive feelings about yourself. Now, on to the tactics:. Keto is an elimination diet. As with all elimination diets, there are benefits and drawbacks.
The main benefit of elimination diets is that there are very clear-cut rules to follow. Elimination diets usually have an economy around them, too. There are products, apps, gurus, and influencers that create an ecosystem around selling aspects of the diets.
This often results in an echo-chamber of people claiming the universal benefits of the diets. There are some potential drawbacks to a ketogenic diet, however. The evidence seems to show that these ketones are produced in adequate levels in people with northern European and nordic ancestry. Keto supporters will say that your body adapts over the course of a month or so to deliver a glucose substitute to help your brain.
It seems that this only happens for a small percentage of people who have a genetic adaptation to high-fat diets. As a student, it will be important that you keep an eye on your mental sharpness. This is an indicator that your body is NOT producing adequate ketones to fuel your brain. But if you must do one… only do one. But I hope your main takeaway and I mean this will a ton of love is that you have the trifecta of failure brewing: Negative self-talk, fad diet, and extreme calorie cut.
Sometimes folks can be successful with 1 of these. But never with all 3. Can you think of any ways to approach your goals with more compassion and sustainability? Get a body composition test every 4 weeks 2. Eat plenty of protein and a ton veggies 5. Plan to do all of the above consistently for 6 months. You seem very intelligent and have a great understanding of fitness and nutrition! So my question to you is can I expect to lose 20 lbs of fat in just 10 weeks? To give some insight on my current situation: I just turned 26 years old this September.
I weigh myself every morning right after I use the bathroom and I record my weight in my phone. As far as my workout routine, I do know my way around the gym, but now I would consider myself somewhat of a detrained athlete since COVID. My recovery has been much better now since the re-acclimation. I enjoy lifting weights.
So you might have guessed my problem now! I never really cared about losing fat or cardio because I was always naturally skinny. So for the first time I have started tracking calories and macronutrients. One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake The satiety-boosting effects of fiber could produce big benefits in terms of weight control.
In addition, a month study in women found that each gram of dietary fiber consumed was associated with 0. Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet. Summary Fiber keeps you feeling full to reduce appetite and intake, which may boost weight loss. And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time.
One study following 68, women over 16 years found that those sleeping five hours or less gained an average 2. Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss.
Summary Getting enough sleep and improving sleep quality could benefit weight loss. Conversely, sleep deprivation can lead to increased hunger and weight gain. Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so. For example, weighing yourself daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer 23 , You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.
Summary Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss.
Cardio , also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. One study in overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. In fact, performing cardio to burn either calories or calories five times per week for 10 months resulted in an average weight loss of 8. Set the goal for your first week as 30 minutes of walking per day, then increase that by 10 minutes a day each week.
So for the second week, walk 40 minutes a day. The third week, walk 50 minutes a day. Track your calorie intake to help ensure your diet reflects your new lifestyle. Monitor the amount of exercise you get while walking. Track your distance, the number of steps you take, the calories you burn or the duration of your walk. An average person takes about 2, steps in a mile, and you should try to walk a mile in about 15 minutes.
Walk fast enough so that your heart and breathing rates increase, but not so fast that you can't hold a conversation with someone. A pedometer with a calorie counter can help you count your steps and determine how many calories you burn; if you walk on grass instead of pavement or if you choose a hilly route, you can burn more calories. Always wear comfortable, supportive athletic shoes to help you walk safely and reduce the chance of leg or ankle injuries. Stretch your legs and arms after each walk.
Drink plenty of water before and after your workout, and take a bottle of water with you to hydrate you as you walk.
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