10 + Healthy Weight Loss Per Week, 2022

Healthy Weight Loss Per Week

The safe and healthy rate of weight loss is generally considered to be about 1-2 pounds per week. Losing weight at a faster rate than this can be difficult to sustain and may not be safe, as it can lead to muscle loss and other health problems.

To achieve a healthy rate of weight loss, it is important to focus on making lifestyle changes that include a healthy diet and regular physical activity. It is also important to consult with a healthcare provider or a registered dietitian to determine the best approach for your specific needs and goals.

Here are a few tips to help you lose weight safely and effectively:

Eat a balanced and varied diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Engage in regular physical activity, such as brisk walking, running, cycling, or swimming, for at least 150 minutes per week.

Stay hydrated by drinking plenty of water throughout the day.

Get enough sleep, as lack of sleep can contribute to weight gain

Seek support from friends, family, or a healthcare professional to help you stay on track with your weight loss goals.

Remember that the key to successful and sustainable weight loss is to make lifestyle changes that you can stick to over the long term. It is not about following a quick fix or a fad diet, but about adopting healthy habits that you can maintain for life.

 As indicated by numerous specialists, shedding 1–2 pounds (0.45–0.9 kg) each week is a healthy and safe rate (1, 2Trusted Source, 3Trusted Source). 

Losing more than that is viewed as excessively quick and could put you in danger of numerous medical issues, including muscle misfortune, gallstones, healthful lacks and a drop in digestion (4Trusted Source, 6Trusted Source, 7Trusted Source, 8). 

The most widely recognized ways that individuals attempt to get thinner quick are by practicing a ton, and by following a"crash diet" or an exceptionally low-calorie diet of less than 800 calories each day. 

Individuals frequently favor the choice of eating a low-calorie diet, since it is regularly simpler to get in shape through diet than work out (9Trusted Source). 

Nonetheless, on the off chance that you're simply beginning an eating routine or exercise plan, you may lose significantly more than 2 pounds (0.9 kg) in your first week. 

Healthy Amount Of Eeight Loss Per Week

For this underlying period, quick weight reduction is entirely ordinary. The weight you lose during this time is generally called "water weight." 

At the point when you devour less calories than your body consumes, your body begins plunging into its stores of energy, known as glycogen. The glycogen in your body will undoubtedly water, so when you're consuming glycogen for fuel, the body likewise delivers that water (10Trusted Source, 11Trusted Source). 

This is the reason you may encounter a significant drop in weight during your first week. When your body goes through its glycogen stores, your weight reduction ought to settle at 1–2 pounds (0.45–0.9 kg) each week. 

Shedding pounds is just a large portion of the fight. The genuine test is keeping it off for great. 

A great many people who follow an eating regimen recover a large portion of the weight they've lost after just a year. Far more atrocious, almost every individual who follows an eating regimen recaptures all the weight they've lost following 3–5 years (12Trusted Source, 13Trusted Source, 14Trusted Source). 

That is the reason specialists regularly propose getting in shape at a sluggish yet consistent speed. Most examinations show that individuals who get in shape at a sluggish however consistent speed are bound to keep it off long haul (15Trusted Source, 16Trusted Source, 17Trusted Source). 

Additionally, plans that support moderate weight reduction generally help you construct healthy eating practices like eating more products of the soil and drinking less sugar-improved refreshments. Practices like these can help you keep weight off long haul (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source). 

In any case, a few investigations have tracked down that fast weight reduction might be similarly just about as viable as lethargic weight reduction, in any event, as long as possible (4Trusted Source, 5Trusted Source). 

In one examination, 103 individuals followed a quick weight reduction diet for 12 weeks, while 97 individuals followed a sluggish yet consistent weight reduction diet for a day and a half. 

Almost 3 years after the fact, generally 70% of individuals in the two gatherings had recaptured all the weight they had lost. This implies that the two eating regimens were similarly viable eventually (22Trusted Source). 

Albeit these examinations tracked down that fast weight reduction was similarly pretty much as compelling as lethargic however consistent weight reduction in general, it's far-fetched that an individual at home would get comparative outcomes. 

What is Healthy Weight Loss Per Week

Individuals in the fast weight reduction bunches had support from specialists and dietitians during the weight reduction and weight upkeep stages. Exploration shows that having support from a wellbeing expert can improve your odds of long haul weight reduction achievement (23Trusted Source, 24Trusted Source). 

Additionally, specialists and dietitians attempt to limit the wellbeing chances that accompany eating not many calories. These dangers incorporate muscle misfortune, healthful lacks and gallstones. 

Individuals who attempt these weight control plans alone have a higher danger of these ailments. 

To put it plainly, you are bound to get in shape and keep it off by getting more fit gradually. This methodology will help you fabricate healthy eating practices to keep the load off, and is more secure to do than quick weight reduction, particularly in the event that you don't have the help of a wellbeing proficient. 

What is a Healthy Weight Loss Per Week

While it's enticing to attempt to get more fit quick, it's generally not suggested. 

Diets that advance fast weight reduction are regularly low in calories and supplements. This may put you in danger of numerous medical conditions, particularly on the off chance that you follow a fast weight lo

Healthy Weight Loss Per Week For Obese

कई विशेषज्ञों के अनुसार, प्रति सप्ताह 1-2 पाउंड (0.45–0.9 किग्रा) वजन कम करना एक स्वस्थ और सुरक्षित दर (1, 2विश्वसनीय स्रोत, 3विश्वसनीय स्रोत) है।

 इससे अधिक खोना बहुत तेजी से माना जाता है और आपको कई स्वास्थ्य समस्याओं के जोखिम में डाल सकता है, जिसमें मांसपेशियों की हानि, पित्त पथरी, पोषक तत्वों की कमी और चयापचय में गिरावट शामिल है (4विश्वसनीय स्रोत, 6विश्वसनीय स्रोत, 7विश्वसनीय स्रोत, 8)।

 लोग तेजी से वजन कम करने की कोशिश करते हैं, बहुत अधिक व्यायाम करके, और "क्रैश डाइट" या प्रति दिन 800 कैलोरी से कम कैलोरी वाले बहुत कम कैलोरी वाले आहार का पालन करके।

 लोग अक्सर बहुत कम कैलोरी वाले आहार खाने का विकल्प पसंद करते हैं, क्योंकि व्यायाम की तुलना में आहार के माध्यम से वजन कम करना अक्सर आसान होता है (9विश्वसनीय स्रोत)।

 हालांकि, यदि आप केवल एक आहार या व्यायाम योजना शुरू कर रहे हैं, तो आप अपने पहले सप्ताह में 2 पाउंड (0.9 किग्रा) से अधिक वजन कम कर सकते हैं।

 इस प्रारंभिक अवधि के लिए, तेजी से वजन घटाना बिल्कुल सामान्य है।  इस दौरान आप जो वजन कम करते हैं उसे आमतौर पर "वाटर वेट" कहा जाता है।

 जब आप अपने शरीर के जलने की तुलना में कम कैलोरी का सेवन करते हैं, तो आपका शरीर ग्लाइकोजन के रूप में जाने जाने वाले ऊर्जा के भंडार में डुबकी लगाने लगता है।  आपके शरीर में ग्लाइकोजन पानी के लिए बाध्य है, इसलिए जब आप ग्लाइकोजन को ईंधन के लिए जला रहे होते हैं, तो शरीर भी उस पानी को छोड़ता है (10Trusted Source, 11Trusted Source)।

 यही कारण है कि आप अपने पहले सप्ताह के दौरान वजन में बड़ी गिरावट का अनुभव कर सकते हैं।  एक बार जब आपका शरीर अपने ग्लाइकोजन भंडार का उपयोग कर लेता है, तो आपका वजन कम होना प्रति सप्ताह 1-2 पाउंड (0.45–0.9 किग्रा) पर स्थिर होना चाहिए।