How Much Weight Can You Actually Lose in a Week? Experts Explain—and Give Their Best Tips for Doing It Safely | Arena

Taking diet pills, exercising around the clock, dieting, and fad diets that promise to speed up your metabolism are just a few of the ways people use to lose weight fast. Although an attractive concept, most experts argue that rapid weight loss is neither healthy nor sustainable, and even somewhat deceptive.

The question “How much weight can you lose in a week?” has a long answer and a short answer. Of course, if you stop eating altogether and intensify your exercise, can Lose up to 30 pounds in a week.how much weight should do it are you going to lose in a week? The majority of experts, including the Centers for Disease Control and Prevention, unanimously agree that an average of 1-2 pounds per week is a healthy weight loss goal. Jenna Kilgore, MS, NASM, CPT, FNS and Noom Coach argue that losing weight rapidly is less sustainable than losing weight slowly and steadily.

Dr. Wajahat Mehal, MD, PhD, A weight loss expert at Yale Medicine, director of the weight loss program, and professor at Yale School of Medicine, he focuses on how much weight you can lose overall versus how much you can lose in a week. , suggests looking at the big picture. “Total weight loss from lifestyle interventions is typically he 3-4% of his starting weight,” he explains.

There are many factors that contribute to weight loss, which may result in more rapid or gradual weight loss. “Weight loss is a complex process, like putting together a puzzle,” adds Kilgore. In other words, these variables may allow you to lose more or less than an average of 1-2 pounds per week. Here’s everything you need to know about how to do it safely.

Kilgore explains that people who start with a higher BMI are more likely to lose more weight in a week than those with a lower BMI. Plus, while science has concluded that muscle isn’t actually heavier than fat (1 pound of muscle weighs the same as 1 pound of fat), it’s denser. That’s why many professionals rely on body composition measurements rather than simply weighing on a scale.

“Water weight is more of a sign of rapid weight loss than sustained weight loss,” Gans explains. “Our bodies are made up of 60% water, so it’s not uncommon to see weight fluctuations of one to five pounds a day.” Conclusion: water weight loss should be considered true weight loss. not.

Most people focus on caloric intake when trying to lose weight. Drastically restricting calorie intake inevitably leads to rapid weight loss, but the expert believes that depending on how much he burns, he considers total calorie consumption per day to be more moderate and sustainable. I suggest taking an approach. For example, an active person who exercises regularly needs more calories than a sedentary person. It should connect,” Gans insists.

Your doctor or weight loss professional can help you determine your healthy deficit goals using bioimpedance analysis (BIA). BIA uses factors such as muscle mass and basal metabolic rate to determine your calorie deficit.

When it comes to sustainable weight loss and diet, it’s not just calories that matter. “Nutrition is the most important aspect of a healthy weight,” he emphasizes Dr. Mehal. “It’s very difficult to lose significant weight without changing your home diet.”

The USDA’s 2020-2025 Dietary Guidelines for Americans states that a healthy eating plan not only maintains your daily calorie needs, but also includes fruits, vegetables, whole grains, fat-free or low-fat of milk and dairy products. , seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, seeds, and other protein-rich foods that contain saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Less is.

Moving your body is essential to your wellness journey. “Finding ways to move throughout the day, whether short or long, a more purposeful workout, or both, can have many benefits,” says Kilgore. ‘ said. “Even if you don’t lose weight, exercise is very beneficial to your health,” he says, Dr. Mehal. Not only does it help burn calories, it promotes mental and physical health and releases feel-good hormones. adds.

“When you don’t get enough sleep, you often feel more hungry and crave comfort food,” she explains. “You also tend to have lower energy, which can affect your daily movements, motivation, etc. Getting a good night’s rest is paramount, especially if you’re working on weight loss goals.”

Stress is normal, but too much stress can wreak havoc, especially on your hormones. Not only does stress affect feelings of hunger and satiety leading to overeating, but it can also cause us to reach for these comfort foods and ignore portion sizes. It shows up often,” she says.

Follow these expert-recommended weight loss tips to maximize your weight loss in the healthiest and most sustainable way possible.

When it comes to sustained weight loss, fibrous foods are your friend, says Gans. It takes longer to digest, making you feel fuller when you eat,” she says.

Instead of throwing away your favorite foods, Gans suggests changing them. Swap out a giant bowl of Fettuccine Alfredo for a healthy meal with a cup of boiled pasta served with sautéed spinach and grilled shrimp. Or, instead of eating an entire pizza topped with sausage and pepperoni, limit the spinach and mushrooms to two slices and add a large mixed green salad on the side. , but you might lose the bread,” she advises.

“It’s unrealistic and unfair to try to eat 100% healthy all the time,” says Gans. Instead, focus on a more practical and smart approach, such as making healthy choices 85% of the time and doing whatever you want with the remaining 15%. Dr. Mehal agrees that mindset is important. “Most people expect too much and feel like they failed,” he says.

Gans also suggests creating most of your meals with the plate method in mind, filling your dishes with servings of half vegetables, a quarter carbs, and the other quarter protein and fat. “By default, your portions will be more restrained, and the protein and fat will help keep you full,” she says.

The more water you drink, the less you eat, says Gans. “People often confuse thirst with hunger. Try to stay hydrated by drinking more water and sugar-free, low-calorie beverages,” she suggests.

Kilgore emphasizes the importance of staying connected to the ‘why’ rather than the ‘how’. “Remembering why it’s important to lose weight or reach a goal can go a long way,” she says. It’s one of the biggest challenges to making it happen.When your motivation wanes, it becomes harder to move forward.Learning how to navigate those ups and downs is worth it in the long run.”

Having a strong support system is very important to achieving your weight loss goals. “The process can feel lonely at times,” explains Kilgore. She suggests building a support system of family, friends, coaches, and others who can provide motivation and accountability.

Remember there is a one-size-fits-all approach to weight loss and how much weight you can lose in a week. “Everyone’s weight loss journey is different,” says Kilgore, who recommends continuing to focus on sustainability rather than speed. “This journey takes time and patience to put all the pieces of the puzzle together, so consistency is a big factor. So pauses, ups and downs are perfectly normal.On the way! It’s important to look for an overall downward trend.”