If you are struggling with extra pounds and rolls that you would rather lose than rich, it is important to set a realistic goal. After all, it is impossible to lose 10 or even 3 kilograms per week. Sustainable weight loss takes time and effort, so setting small realistic goals will help you avoid disappointment. For example, focus on losing one kilogram each time instead of twenty. Then you focus on the next one, because success feeds success. And the more success you book, the greater the chance that you will stay motivated. But what does that mean for you now? How fast can you expect success? Well, nobody loses weight at the same pace. That’s why it’s important to be aware of all the things that can affect your weight loss, things that you might not think of at first if you are hastily buying a sports subscription and filling your fridge with healthy food.
So before you impose a certain target weight, know that these factors can play a role in whether and how quickly you lose weight.
1. How much weight you should lose
You lose weight faster if you have to lose more weight. ‘The heavier you are, the more energy your body needs to make it function so that you burn more calories in a natural way’. That is why you often lose more weight at the beginning of a diet. ‘Do you continue and stick to your plan for a longer period, the changes are going to be less big day by day . ‘That is because with a few healthy adjustments you will achieve a lot of results in the beginning. But once you have already lost weight and have implemented many healthy changes, you must continue to look for ways to go beyond that momentum. ‘
2. How many calories you eat less
There is no need to drastically cut your number of calories if you want to lose weight. “It is a misconception that you lose weight faster if you limit your calories,” says Amy Lee, head of medical service at Lindora Medical Weight Corporation and head of nutrition at Nicific. ‘Eating less calories helps to lose weight, but limiting the right type of calories for a long time can make you lose the wrong weight, namely fat-free muscle weight. Therefore, try to limit calories from simple and refined sugars. That is the best way to lose fat and not muscle. ”
Limiting your calories in a slow way is also much more realistic. ‘A slower process helps you to get used to your new diet more quickly and then to keep it going,’ says Taub-Dix. Therefore, never eat less than 1,200 calories per day and focus on a weight loss of half a kilogram per week.
3. How much physical activity is realistic for you
You have to burn more calories than you use to lose weight. That means that physical exercise and weight loss go hand in hand. “You eat less, but you can hardly move around seeing no results because your body then changes into survival mode and stores the calories you absorb as fat,”. ‘On the other hand, you move a lot, but do not pay attention to your diet, you may feel stronger and better, but you do not necessarily fall off.’
But you do not have to piss off yourself in fitness. People who exercise moderate sports burn the same amount of energy because bodies adapt to different levels of exercise, at least according to a study published in the journal ‘Current Biology’. Aim to exercise at least 150 minutes a week at moderate intensity and to do strength training twice a week.
4. Whether you retain water weight
What you eat can have an influence on how much fluid your body holds. ‘Salt acts as a magnet for water. It holds it and often causes swollen fingers and ankles, “. ‘Carbohydrates can also cause bloating in some people. If you delete those things from your diet, you will see a rapid decline on the scale.
“How much moisture you retain, therefore, also has a big influence on the number on the scale. Of course it is not easy to know whether you actually lost fluid or fat. That is why recommends not to stand on the scale too much and to focus on how you feel.
5. What your sleep schedule looks like
If you do everything well, but still see little result, your nightly situation may be the culprit why you do not lose weight. ‘People who sleep little, make more stress hormones, causing inflammation in the body that contribute to chronic conditions such as hypertension and diabetes.‘
In addition, researchers have discovered that people who only sleep 5.5 hours per night have more body fat than people who spend 8.5 hours a night. A sleep deprivation also makes it more difficult to make healthy choices. ‘Research has shown that insufficient sleep increases your desire for food with a lot of calories because the hormones that regulate hunger and satiety are being tampered with’.