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Healthy Weight Loss: What’s the Right Pace?
If you want to work on your weight, it’s wise to do it in a healthy way. How can you lose weight healthily and at what pace? If you were to ask doctors and nutritionists what the healthiest pace for weight loss is, they would all come back with 0.5 – 1 kilogram per week.
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You might probably want to lose more and faster, but this is not advisable for your own health. Losing 20 kg in 1 week is also not possible. Additionally, irresponsibly fast weight loss is not good for your body. Your body is designed with one goal: to keep you alive. When the body detects that you are losing weight too quickly, it will store more fat to resist this in the future. The body continuously adapts to the constantly changing external factors. This is also known as homeostasis.
That’s why losing 0.5kg to 1kg per week is the ideal pace to lose weight without adverse effects on your body. And if you do this for a year, you could lose between 20 – 40 kilograms. That’s about 2 to 4 kilograms per month.
How Much Weight Do You Want to Lose?
Set yourself a realistic goal. But perhaps it’s wise to first seriously look at your current weight. Is it really necessary to lose weight and if so, how many kilograms do you want to lose at most.
In addition, it’s important to lose weight slowly. As described above, the pace at which you can lose weight healthily is 0.5 kilograms to 1 kilogram per week. This way, it’s also easier to maintain and you don’t have to starve yourself.
By the way, tracking your progress is very important. This way, you can keep track of your progress. If you want to measure your progress, weighing yourself once a week is sufficient. Do this every day at the same time. So, if you weigh yourself every Monday morning at 7 am on an empty stomach, continue doing so in the following weeks.
Healthy Eating
Eating less and healthier is the basis for leading a healthy lifestyle. Eating less is the most important aspect of losing weight. However, this does not mean you should skip meals. Take your time for meals and don’t let yourself be tempted to have snacks. These are mainly the culprits and often lead to a daily calorie surplus on the energy balance.
When you eat less, it becomes more difficult to get all the vitamins and minerals your body needs. Therefore, use dietary supplements and extra multivitamins and minerals. These are often available in 1 product, so you don’t have to buy 3 different products.
Maintaining Your Weight
Once you’ve managed to shed the pounds, the temptation is great to go back to your old eating habits. It has been shown that many people who go on a diet gain weight again once they stop dieting. So, it’s important to opt for a healthy lifestyle rather than a temporary diet. Continue living and moving in a healthy way to maintain your shape for the long term.
