How fast can I lose weight and by how much? What is a normal weight loss rate? What to expect from the diet? Is it worth using this remedy https://pillintrip.com/medicine/fresubin?These are the questions that thinners are primarily interested in. But people’s ideas about the speed at which fat burns are not entirely realistic – especially against the backdrop of “-10 in a week” style diets. We are promised that it is realistic if you suffer and starve a little. And anything below that figure, we no longer agree.
This article is for those who are upset about losing weight by “only” 500 grams a week; for those who think they are doing something wrong and their metabolism is too low to lose weight fast.
Fat Loss and Weight Loss
Before we talk about speed of weight loss, it is important to learn to distinguish between weight loss and fat loss.
Body weight is not just fat, even in the fattest person with clinical obesity. It is organs, bones, muscles, water, glycogen, and even the contents of the gut. Weight loss doesn’t specify what exactly is going away.
Maybe muscle. Maybe glycogen and the water it retains. Maybe it’s swelling. Anyone who has encountered food poisoning knows how to lose three to five pounds quickly. But the weight comes back as soon as the person returns to normal life. Thus, all of the above fall under “excess weight loss.” But when people think about losing weight, it is the fat they want to get rid of.
When it comes to the figure, the main goal is to lose as much fat as possible and keep as much muscle as possible. All the other ballast – water, glycogen and food inside the GI tract – are things that come and go.
So, by the end of the cycle a woman suffers from edema, adding up to 3 pounds. The amount of carbohydrates in food affects the amount of glycogen and the water it retains.
Weight fluctuations are especially noticeable when a person switches from a no-carbohydrate diet to a regular diet. Or vice versa, when a person removes carbohydrates and enjoys a big “weight loss” for the first week.
How do you know if you are losing muscle or fat?
Weighing is only one way to monitor weight loss, and it does not show the whole picture. The ratio of fat to muscle in the body is called body composition. It is what determines how we look.
Lots of fat and little muscle is the average fat person. Little fat and little muscle is the skinny-fat figure. Lots of fat and lots of muscle is a massive chunky figure. Little fat and a lot of muscle is what everyone dreams of, a beautiful athletic body. So it is important to watch not only the arrow on the scale, but also the fat to muscle ratio. This will give you an idea of what you are losing.
You can find out your body composition in different ways – paid and free, accurate and approximate. Among them are bioimpedanceometry, measuring skin folds with a caliper.
The best way to preserve muscle during weight loss is to eat enough protein, do strength training and maintain (or even increase) working weights. If the working weights gradually decrease, it could be a signal that there is less muscle. That’s why it’s important to keep a workout diary – it allows you to see progress, weight gain or weight drop from week to week.
What is the normal rate of fat loss?
A loss of 0.5-1.0% of your body weight in a week is considered normal. This is a good indicator that ensures that it is fat that is being lost (1). If your weight is 70 kg, you should expect to lose 350-700 grams per week. Slimmer people lose less – at the lower limit and even less. People who are more overweight, obese lose more – up to 2 kg. This looks just pathetic compared to the “-10 in a week” diet, but it’s reality.
Even if we sit on a carbohydrate-free starvation diet – cucumber, kefir, celery – the fat will still go about the same amount. All the other “weights” are water, glycogen, swelling, and intestinal contents. Once the body gets rid of “non-fat” ballast, weight loss slows down to the same 0.5-1 kg per week.
There are better figures for healthy fat loss per month (rather than weight due to muscle and water):
Obese people (30-35% body fat): 4-6% of body weight or 3.6-9 kg
Normal weight (23-27% body fat): 2-3% of body weight or 2-2.8 kg
Slim people (17-22% body fat): 1-2% of body weight or 0.8-2 kg.
Slender people (12-16% fat): 0.5-1% of body weight or 0.4-0.8 kg.
Or fat loss per week:
Obese: 0.9-1.4 kg.
Average weight: 0.5-0.7 kg
Slim people: 0.2-0.5 kg
Thrifty people: 0.1-0.2 kg
Another thing to remember is that fat loss is not a linear process. Sometimes the weight stands, sometimes it may go up, and one day it goes steeply down. Look at the overall trend. Don’t expect fat to melt before your eyes like wax. It takes time. The more extra weight you have, the faster it goes away. The slimmer a person gets, the slower they lose weight.