Healthy Weight Loss Rate
One of the biggest concerns of people getting fit is finding a healthy weight loss rate. Lose it too fast and you strain your body. Lose it too slowly and you strain your resolve. The ideal plan is one that will allow you to lose weight at a healthy pace while still happening quickly enough for you to see the results you long for.
The Healthy Weight Loss Rate
The National Heart Association and the American Natural Hygiene Society reports that a healthy weight loss is ideally 1% – 2% of your body weight a week. Dr. Novick explains that folks should not be worried if their actual weight loss percentage wavers from week to week so long as it generally evens out to this approximate weight.
Weight may come off even slower, but you should not be concerned unless you cannot lose it at all or unless you start losing more than 5% of weight in a week. In either case, you need to meet with a doctor to determine whether there are any health issues which are causing the weight stall or weight loss.
Maximizing Your Healthy Weight Loss Rate
The Mayo Clinic states that it is important for dieters to maximize their healthy weight loss potential. To do so, they recommend six steps:
- Make a public commitment to the weight loss
- Remind yourself of all the reasons that you want to make this change
- Set realistic goals, ideally between 1 – 2 pounds of weight loss per week and reasonable caloric intake and exercise
- Increase vegetable consumption
- Become active and remain active throughout the course of the day
- Change perspective on food
While these steps are basic, it is good to be reminded of them. They are very effective in that when they are followed, they help most folks lose the excess weight. However, sometimes you need a little extra guidance and counsel. Sometimes having that little extra bit of information and additional strategy in addition to the basic facts can make all the difference.
In addition to this, you should make sure that you hydrate fully and consume enough protein. Removing all sugar reduces inflammation in your body and puts your metabolism into the high gear you need to burn fat at your maximum healthy weight loss rate.
Monitoring Your Weight Loss
Some people choose to weigh themselves every day. Others weigh in once a week or once a month. The scale can obviously be deceptive and frustrating because it does not take into account the fat to muscle atio. However, if you keep the scale calibrated, it can be an effective gauging tool. The key is to ensure that the conditions you weigh in under are consistent. Weighing in week by week is the most popular spacing, but for those who struggle with remaining committed, weighing in every day can also be beneficial. Just remember to not be surprised by slight fluctuations.
A better weight loss monitoring system is to measure yourself with a tape measure. While this should not be done on a daily or weekly basis, it is most effective when done every other week or every month.
You can also visit your doctor and have him check your fat levels with calipers. While this is one of the less pleasant methods of analysis, it is one of the most accurate.
Regardless, make sure that you write down the measurements so that you can chart your progress.
Pursuing a safe rate of weight loss is very important. Fat that comes off gradually is more likely to stay off. Additionally, you are less likely to be strained. It’s sometimes challenging to get started and to follow the simple steps, but commit to it today. You can do it, and you know that deep down, it’s more than worth it.
Dr. J. Novick, “Healthy Rate of Weight Loss,” National Health Association and the American Natural Hygiene Society, http://www.healthscience.org/index.php?option=com_content&view=article&id=550:healthy-rate-of-weight-loss&catid=102:jeff-novicks-blog&Itemid=267 (2012).
“Six Strategies for Successful Gradual Weight Loss,” Mayo Clinic, http://www.mayoclinic.com/health/weight-loss/HQ01625/NSECTIONGROUP=2 (2012).