How long does it take to lose weight? – GOOD SHAPE

Those who start a food re-education can’t wait to feel their clothes looser and the numbers on the scale going down. But you need to understand how this process happens to set possible goals to be achieved, avoid frustrations and ensure healthy weight loss.

Next, know how long does it take to lose weight and how this process takes place.

SAFE WEIGHT LOSS RATES

As much as you want to lose weight fast, it’s important to keep in mind that this is not indicated. Accelerated weight loss can cause numerous health damages, such as dehydration, malnutrition, fatigue, irritability and headache.

That said, according to endocrinologist Jacqueline Rizzolli, endocrinologist, board member of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABESO), a loss rate of 0.5 kg to 1 kg per week is considered safe and a good result for those seeking healthy weight loss.

“Usually the active phase of weight loss occurs in the first 3 to 4 months of changing habits, where the goal should be to reduce around 10% of body weight. Then there is usually weight stabilization, also called a plateau. At that moment, no matter how much you continue with the same care, the weight stops reducing. In this phase, it is essential to maintain and, if possible, increase physical activity, so that you do not gain weight again”, guides the specialist.

That is, if you want to lose about 5kg, the most time calculation to do is 5kg/0.5kg (safe rate), the result of this calculation (in this case = 10), is the number of weeks you will take to reach your ideal weight in a safe and sustainable way!

It’s also important to remember that weight loss is not linear, so in some weeks you may lose less weight than in others.

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BEST DIET TO LOSE WEIGHT

The best path to fat loss and slimming is a healthy, low-calorie diet, but always meeting the nutritional needs of each individual.

“Very restrictive diets can lead to a rapid reduction in body weight, but often with a significant reduction in muscle mass, which is not desired”, says Jacqueline.

Some simple habits can ensure healthier eating. For example: Consume more food in natura and less processed foods, restricting the consumption of sugar, saturated fats, ultra-processed foods (cookies, instant noodles, soft drinks, sweetened drinks, sausages, etc.) and eating more fiber-rich foods that help promote satiety.

Associating a balanced diet with the practice of physical exercises, including aerobic and strength exercises, will enhance weight loss, in addition to ensuring the increase in lean mass (or preventing muscle loss).

“If the person manages to gain lean mass (muscle) it will improve the basal metabolic rate, which is how much energy our body spends for day-to-day activities, and it will be easier to reduce and maintain weight”, adds the specialist.

CONCLUSION

Weight loss happens when you consume less calories than you spend, that is, when there is a caloric deficit.

Several factors can influence your rate of weight loss, such as gender, age, and sleep. But, dand in general, weight loss of 0.5g to 1kg per week is considered a safe average and a good result for those seeking healthy weight loss.