There is no shortage of dramatic weight loss transformations on Instagram, making the loss of five pounds a week seem pretty straightforward. But losing that kind of weight in just seven days can be unhealthy or even impossible for some people.
Everybody wants to know how much weight he can lose in one week. According to Dr. Konstantinos Spaniolas, Deputy Director of Bariatric and Metabolic Weight Loss Center of Stony Brook University, there is no safe limit. This is because a variety of factors affect the speed of the charges, including the initial weight.
Spaniolas says that a loss of your body weight per week is considered fast, but within reason. Fast results, however, are associated with a price: namely, muscle loss that nobody wants. That's why experts recommend a long-term plan that is easy to maintain.
Dr. Yoni Freedhoff, M.D., Author of Why Diets Fail and How to Make Your Work agrees that there are other shortcomings to quickly lose weight, such as nutrient deficiencies, loose skin and gallstones.
Do you want to drain body fat and keep your muscle mass? Consider these 7 tips when planning your weight loss:
Your starting point
The more obese you are, the greater the percentage of lost weight in fat, says Kevin Hall, Ph.D. Researcher at the National Institute of Diabetes, Digestive and Kidney Diseases. For example, suppose you start at 300 pounds ̵
As you said before, resistance training is the key to keeping muscles burning while burning fat. In a Columbia University study, participants reduced calories and were trained three times a week with either weight training or cardio. After eight weeks, everyone lost more than nine percent of his body weight. In the aerobic group, 20 percent were lean tissue (mainly muscle), while the resistance group limited the loss of lean tissue to 8 percent.
Your protein intake
protein provides essential amino acids that make your body use muscles. Skimp and you will lose more muscle. Spaniolas recommends eating about 0.8 to 1 gram of protein for each pound you weigh to maintain your muscles.
Your sleeping habits
If you do not have enough eyes, hunger and metabolic hormones like leptin and ghrelin will be upset, Perry says. In a small study published last year in Annals of Internal Medicine, volunteers on a calorie-restricted diet slept at either 5.5 or 8.5 hours per night. In two weeks, both lost just over 6.5 pounds – but those who slept more, lost twice as much as fat.
How much you've already lost
The smaller you are, the fewer calories you'll burn, says Freedhoff. However, there are even more complex hormonal and metabolic shifts at work that make it harder to burn fat the longer you lose. Scientists are still working on understanding the mechanisms, but research has shown that people who lose weight burn fewer calories than people who have never dieted.
Choose a diet that's right for you
"Not every plan fits every patient" Spaniolas says. If you prefer to eat high-fat foods, the trendy keto diet may work for you. However, this does not mean that carbohydrate lovers need to forgo pasta to see results.
Slow down calories
Spaniolas says it's complicated to estimate how many calories your body needs, but recommends using a chart or calculator from the National Institute of Health . From there, you can skip about 500 calories a day to lose weight, but should not be much lower at the beginning. And even then, he says it may not be easy to maintain this calorie reduction if you are already lean and need less calories to get started.