Think critically about what worked well for you and what didn’t work so well. Were you ever successful in losing weight in the past? Why or why not? If you were successful at weight loss previously, were you able to maintain that weight loss, or did you gain it back? Take some time to think about where you’re at on your weight loss journey so far and what this has looked like for you historically. Find what works best for you-a continuous glucose monitor (CGM) can help you with this! What Has (or Hasn’t) Worked for You in the Past? We don’t know for sure if either a low-carb or low-fat diet approach will work better than another, but both may effectively promote long-term weight loss. Think through your current dietary habits, meal frequency, snacks, how often you eat out, and how these habits impact your goals. What is Your Weight-Loss Diet Plan?Ĭonsider how your current diet is getting in the way of where you’d like to be. Of course, this doesn’t necessarily account for all the factors that go into weight loss, but this can be a good starting point. So to lose one pound of fat per week, you would need to cut out a total of 3,500 calories that week or 500 calories per day, either through eating fewer calories or increasing exercise. The consensus is that 3,500 calories make up a pound of fat. How Large (or Small) Is Your Calorie Deficit? Overweight or obese people are more likely to lose body fat mass by comparison. Those starting at a healthy weight are more likely to lose a more significant percentage of weight as fat-free mass (muscle) and be more at risk of regaining fat if they rebound. How much you weigh can also impact the type of weight that you lose. Knowing how much weight to target initially can also depend on your starting size.įive to 10 percent of your body weight may be a good place to start-this will vary based on starting size. People already starting in a healthy BMI range (18.5-24.9) will often experience slower weight loss than those with more weight to lose. Factors to Consider Before Starting Your Weight Loss Journey If long-term, sustainable weight loss is the goal, estimating how long it will take to lose that weight will help you set realistic expectations. You may also lose more muscle mass, slowing your metabolism and making weight loss more difficult down the road. It can have undesirable side effects, and as research shows, the more you yo-yo diet, the less likely you are to keep the weight off. Some of these promises may also be fad diets that can do more harm than good for your health. While it’s understandable to be drawn in by the promise of losing 10 pounds in two weeks, remember that rapid weight loss is not true fat loss and is most likely not sustainable over time. And with summer approaching, you may also be more likely to see an increase in ads targeting quick ways to lose weight easily. With all the potential health benefits that can accompany weight loss, it’s not surprising to want to lose weight FAST. It does this by optimizing insulin resistance and improving cholesterol and blood pressure. The good news is that there's a good chance weight loss can improve or completely resolve many of the risk factors for these conditions, including diabetes, and improve our metabolic health. It can also contribute to issues like poor self-esteem and body image. Being overweight or obese puts people at an increased risk for many health conditions, including type 2 diabetes and cardiovascular disease. It’s no secret that being overweight is becoming more and more of an epidemic.
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