When you get on any weight loss program, it is okay to anticipate and expect results after a time. But for any noticeable changes, you need to follow a healthy, sustainable weight-loss regime, which means not doing a crash diet, leaving out essential nutrients, severe calorie restriction or following online weight-loss trends.
We know this is contrary to most popular beliefs, especially since everyone is made to believe, drastic measures will yield faster results. On an honest note, it’s simple science. The human body is developed in a way that it protects and ensures our survival. So, if you severely restrict calories or follow an unhealthy diet, your body starts to feel there is a famine and it tries to hold on to more weight than ever. The result? A slower and more difficult weight loss!
So, for a healthy, sustainable weight loss to bring in results, here are a few parameters to check.
1. One to two pounds of weight loss a week is sustainable.
Focus on losing one or two pounds every week, but in a healthy manner. This means you are bound to lose somewhere between four to eight pounds in a month, eight to sixteen pounds in two months, and so on. Here’s a simple calculation that you must remember:
1-pound bodyweight = 3,500 calories.
So, to lose 1-2 pounds a week, you must aim to cut down 500 calories every day. But note, do not go overboard on cutting down calories as it can impact your health adversely over time.
2. The scale is not everything.
Yes, you read that right. You must’ve seen people weighing themselves on the scale almost every day at the gym. While it may look tempting to do that, merely to track your progress, it can be demotivating as well.
Besides, most weighing scales do not produce accurate results, and many factors can affect it, including sleep, sodium intake, physical activities, time of the day, and so on.
Even though you may not see results on the scale just yet, you might notice that your clothes are starting to fit you better or are a bit loose. If that’s the case, then know that your weight-loss regime is working for you.
3. Healthy weight loss looks different on everyone.
Let’s say, you and a friend of yours follow the same weight-loss regime. Yet he/she seems to have gotten rid of their belly-fat; while you’re yet to lose out on yours. So, what’s happening here? It is obvious to think there are no results for you.
However, in reality, that won’t be the case. It is essential to understand that weight loss looks different on everyone. If you have to keep track of your weight loss, maintain a record of your Body Mass Index (BMI). You can use an online BMI calculator for instant results.
4. Know when to stop
Just like how you know that maintaining a healthy weight is essential, it is imperative to know when to stop. If your weight-loss regime isn’t showing results (even after months of following it dedicatedly), it might be time for a change. Besides, if you have already reached your healthy weight goal, your challenge now is to maintain it. Consult your trainer or nutritionist to give appropriate guidance.
It is rightly said that health is wealth. Therefore, when looking to lose weight this year, aim to do it healthily. You will certainly observe the desired results in no time. Also, to take further care of your health, do get health insurance for yourself.
