Weight loss has always been a hot topic of discussion among people of all age groups. Nobody wants to walk around carrying those extra calories around the waist, hips, thighs, arms, etc. So, people often wonder how to lose weight, & how much weight can you lose in a week. Weight loss, as well as weight gain can be easily accomplished by carrying out certain modifications and changes in our habits, and lifestyle. These alterations are not that difficult but most of the time people fail to stick to these changes. It is lack of consistency which prevents us from achieving the desired weight loss or weight gain goals. Setting realistic goals is very important in order to get the necessary results. Keeping the expectations high might stress us out a lot and as a result, we often give up mid-way. High expectations can seem unachievable during certain times and this feeling tends to discourage us. Eventually, we give up because of the fear of losing. We should always be confident when it comes to our body, as well as features. These are the things which make us unique and we should never feel ashamed of it. Our only goal should be to achieve a healthy weight which can enhance our overall health and well being.

Lose weight using physical activities

Before discussing how much weight can you lose in a week, we must understand that these numbers mainly depend upon the amount of exercises and workouts that we perform.

Physical activities are very important for everyone of us and it provides numerous health benefits, as well. They help in boosting our mood, enhancing our cardiovascular health, as well as reduction of blood pressure.

Performing regular physical activities along with proper calorie restriction can help you in losing some stubborn weight. In addition to that, physical activities have the capability of burning off even those calories that cannot be shed through diet alone.

It must be noted that the best way to lose weight is through aerobic exercises. You can simply try brisk walking for about 30 minutes. This should be carried out consistently for at least six days of the week.

The amount of physical activity that you require totally depends on your body type, weight, health issues, as well as your weight loss goal. Depending on these factors, some people might require more physical activity to achieve the desired body weight, and others might require less physical activity.

Each and every physical activity or movement will help you in burning calories. So, you must try to increase the amount of physical activity that you perform throughout the day. This can be achieved very simply and you do not have to perform formal exercise all the time. You can simply make several trips up and down the stairs throughout the day. Also, avoid using elevators or lifts whenever possible. Parking at the far end of the lot is also a viable idea if you are not in a hurry!

Eat healthy to accelerate weight loss

If you are wondering how much weight can you lose in a week, then you might also be interested in knowing the importance of healthy food when it comes to weight loss. You must adopt a healthy eating style which enhances your weight loss. The main aim should be to lower the total calorie intake.

Some people might think that decreasing calorie intake means giving up the satisfaction, and taste related aspects. But, you do not have to worry about making such sacrifices. You can significantly lower your total calorie intake by choosing food items that are plant-based.

Include fruits, vegetables, nuts, whole grains, etc. in your daily diet. You have to look for more variety to achieve the desired weight loss goals. So, there is no need to give up taste,satisfaction, or nutrition.

You must eat at least four servings of vegetables every day. Along with that, you should also add three servings of fruits to your daily diet.

Stop using refined grains if you are looking forward to losing some weight. Instead of that, you should try consuming whole grains.

Fats and oils are not completely restricted. You can definitely use modest amounts of olive oil, nut oils, vegetable oils, nut butters, avocados, nuts, etc

Avoid the consumption of sugar as much as possible and eat lean meat, poultry, and low-fat dairy products, in small amounts only.

Check how much weight can you lose in a week via workout & diet

According to experts, if you are going to begin your weight loss journey, then it is recommended that you go for a slow and steady weight loss.

You have to bring about a reduction in the calorie intake or an increase in the physical activity levels which will be equivalent to 500-600 kcal a day. Such a routine will help you to achieve a weekly weight loss of around 0.5 kg or 1 lb.

This can be considered as the most effective way to initiate the weight loss journey. At the same time, note that this regime will only be helpful during the initial months. Thereafter, the hormonal changes might determine the amount of weight that you are losing.

If your weekly weight loss is more than 1kg or 2lb, for a prolonged period, then it is considered unhealthy. It might indicate other health issues that could be present.

Conclusion

We have discussed how to lose weight, & how much weight can you lose in a week. If you plan to follow a particular weight loss regime, then you should note that during the initial weeks, you are likely to experience more weight loss. This weight loss is actually associated with the weight of the body fluids. As we restrict our calorie intake, our body proceeds to use the glycogen reserve to manage the sudden shortage. This compound is stored in our body in a form which is bound to water. So, as these glycogen reserves are utilized by the body, more water gets released and this makes the weight loss appear greater. As soon as the glycogen stores get depleted, the weekly weight loss will become stabilized.