Wishing to quickly lose weight is a common desire, but rapid weight loss is not typically a sustainable way to maintain good health and fitness. Fad diets and extreme exercise regimens may provide short-term results, but research shows that drastic weight loss programs are often not sustainable and can even cause harm. The length of time it takes to lose weight varies based on factors such as size, metabolism, goals, and lifestyle. For most people, a healthy and realistic goal is to lose 1-2 pounds per week. Losing more than that could lead to muscle loss, nutritional deficiencies, and a decline in metabolism. It is better to focus on building healthy habits that promote weight loss, reduce bloating, and increase muscle tone.
Many popular weight-loss programs include a jumpstart phase where some people may experience significant weight loss in the first few weeks. However, it is important to remember that long-term changes are necessary to maintain weight loss. Unless advised otherwise by a health care provider, women should consume at least 1,200 calories a day and men at least 1,500. Rapid weight loss can have side effects such as loss of muscle mass, bone density, and dehydration, as well as weight regain and other issues such as gallstones, gout, and digestive problems. For individuals such as children, teens, pregnant people, older adults, and those with a history of disordered eating, attempting to lose weight quickly is particularly unsafe and should be done under medical supervision.
To lose weight safely and keep it off, it is important to make long-term lifestyle changes. This includes identifying and cutting out empty calories from foods with low nutritional value, such as sugary drinks, desserts, fast food, snacks, and foods with refined grains. Drinking alcohol in moderation or cutting it out entirely can also support weight loss. Drinking plenty of water, eating more fruits and vegetables, and incorporating lean proteins, carbohydrates from whole grains, and healthy fats into your diet are essential for maintaining a healthy weight. Setting a regular sleep schedule and getting enough quality sleep is important for weight loss, as sleep deprivation can hinder fat loss and increase cravings for unhealthy foods.
Exercise is a crucial component of weight loss, as it not only burns calories but also increases metabolism and energy levels. Strength training can promote fat burn even after the workout is over. For beginners, walking is a good way to start exercising, as it can reduce stress, improve heart health, and prevent cardiovascular disease. It is recommended to aim for at least 30 minutes of walking every day, and to gradually increase intensity with jogging sprints or hill climbs. Joining a fitness community for support and motivation, as well as participating in monthly challenges, can help make regular exercise a long-term habit for successful weight maintenance.
