Dramatic Weight Loss
Written & Published by Diet BitesHow fast can you lose weight? How long does it take to gain a pound? What is the average time required to lose a pound?
How Fast Can You Lose Weight?
Dependent Upon Weight Loss Factors
Gene Pool Key to Rapid Weight Loss vs Sluggish Rate
This is the reason why some individuals can eat, and eat - and eat and not gain an ounce.
Your gene pool also plays a role in your rate of weight loss. They are the reason why some people experience dramatic weight loss and why others virtually remain in lock-down mode for weeks on end without losing a significant amount of excess body fat.
Activity Level Influences Fat Loss
If you pair your weight loss plan with a REASONABLE activity plan, you can expect to see impressive - and yes, often dramatic weight loss results.
* Keep in mind that every move the body makes requires energy - even blinking our eyes, breathing or turning our heads.
If we sit at our computers exercising our fingers and eyes OR on the sofa or if we embrace other sedentary activities, we'll burn far fewer calories than when we walk, run, play sports, hike or bike.
Activities that also burn the fewest calories include standing, sleeping, sitting, washing dishes, making the bed, playing piano or other instrument, and kissing.
Activities which burn the most calories are high-impact aerobic activities -those which increasethe heart rate.
However, if we go overboard - taking our bodies to brutal level via activity, we're apt to do more damage than good to our health. This is often a common mistake for individuals starting a weight loss plan.
They want to experience dramatic weight loss - so they embrace a plethora of activity right out of the gate.
The body experiences the painful repercussions of their efforts - muscle aches, join pain and an overall feeling of misery.
It can be far more taxing and uncomfortable on the body than 'body bloat'.
In addition, too much exercise is not only unhealthy, it is often the reason why many dieters quit their new diet plan. A brutal exercise plan combined with a strict daily diet plan equals epic failure.
While exercise burns calories - our body cannot possibly burn a huge overage of calories.
For example, if we go wild with food and drink - our bodies are capable of consuming vast quantities of calories, several thousand if we so desire.
On the other hand our body is incapable of burning off all of those 'excess' calories in the same amount of time.'
* Excess' calories refers to the amount of energy values consumed in excess of what the body requires.
What 10,000 Calories Looks Like
One cheesecake OR one pecan pie OR one mincemeat pie OR one decadent chocolate cake OR 15 supreme enchiladas OR 7 double-meat, double-cheese burgers OR 20 cups of regular eggnog. The exact recipe and its ingredients will greatly influence caloric values.
Age & Weight Loss Factor: Slow vs Fast Weight Loss
The older we get, the slower our metabolic rate - and this applies to ALL individuals, even 'health nuts'. We have special creams to deal with wrinkles and medications to ward-off pain associated with old age.
We have modern techniques that can be used to make us look younger on the exterior, but the interior of our bodies tell the real story.
We can control our health to a degree by embracing a healthy diet and a healthy level of activity while keeping our stress levels under wraps - but the gene pool is the chief navigator of the body's health and the chief longevity factor.
It's the main reason why some individuals can smoke heavily and eat heavily all their lives and live to a ripe old age without experiencing significant health issues. It's why some individuals can be morbidly obese and live to 100 years of age.
How fast can you lose weight? How long does it take to gain a pound? What is the average time required to lose a pound?
Metabolic Rate & Dramatic Weight Loss
This is a big part of dramatic weight loss. The healthy, faster metabolism is capable of producing more dramatic results while dieting.
Unfortunately, we are generally born with 'faster' or 'slower' metabolisms - the result of our gene pools.
However, there are things that we can do which will impact [speed-up] our metabolic rate in a positive manner - in a healthier manner. Those include: more activity, healthier food choices, less daily 'negative' stress levels, adequate rest/sleep and adequate hydration.
Some medications can also stimulate weight gain. We may also experience 'temporary false' weight gain due to water retention.
This occurs when we consume foods which are high in sodium - or when we exceed the amount of sodium our bodies require for optimum health.
Current Health Level Key to Losing Weight at Fastest Rate
The healthier the body, the more dramatic the rate of fat loss. In addition, the healthy body can participate in moderate levels of activity which in turn, stimulate fat loss.
The unhealthy body is limited to certain types and levels of activity and therefore is less apt to lose weight at a faster rate - and is more apt to gain weight as it's so easy to eat an overage of calories.
Without having the benefit of burning off excess calories, they are stored as fat within the body. Fat which is stored over long periods of time tends to be more stubborn to lose than fat which has recently been gained.
The more active the body, the more energy required to support its recommended weight. Simply put, when the body embraces activity it can consume more food calories than the inactive body.
When we're stressed, there's a little thing in the body called 'cortisol' which influences our metabolism of glucose and fats. It is produced by the adrenal cortex in the body - specifically, the zona fasciculata of the adrenal cortex.
When the body experiences high levels of negative stress, we often respond by overeating.
The body is also impacted by our produced levels of cortisol [an adrenal steroid hormone] which in turn impacts body weight. Keeping our stress levels under control can assist in keeping our body weight under control.
Here are a few things that you can do to cut your negative stress levels. If you're working in a stressful environment - start searching for another job. If your personal schedule is too busy, look for ways to reduce the stress. If you find that family members are elevating your stress levels, look for healthy ways to manage that stress.
At times this means placing a little distance between an unreasonable mother-in-law or other family member. It may mean taking a night off - going out to dine rather than having an evening at home.
When we have things to look forward to in life, we tend to be more motivated and more excited about life which places a positive twist on our outlook, thus reducing stress levels.
Muscle Mass to Fat Mass Ratio
More muscles on the body equals more energy needed by the body. However, some individuals get a little too wild with eliminating fat from their daily diet which impacts the rate of losing those extra pounds in a negative manner.
Fat's necessary for optimum health - but in limited, reasonable amounts. Another perk involving muscles? More muscles on the body can present a thinner shape.
Miscellaneous Weight Loss Factors: Climate, Budget for Healthier Foods, Motivation, Patience
All of these factors impact body weight. For example, cooler climates allow us to exercise outdoors more than areas that are blazing hot. In addition, cooler climates require more energy to support the body than warmer climates. We have statistics which show us that people living in the Southern regions of the United States are typically fatter than those in cooler regions.
Personal Budgeting for Weight Loss
The amount of money that we can afford also influences our body weight. Fresh vegetables and fruits are much more expensive than commercially prepared items.
In our area, I drooled over 'honey crisp' apples but my paltry budget was unable to afford the $3.00+ per pound price. One large honey crisp apple cost over three bucks! On the other hand, there are cupcakes sold by the dozen for that amount - so we have a situation of 1 healthy snack vs 12 unhealthy snacks. I went with the reasonably priced bananas....
Patience & Motivation
Fact is, if we aren't motivated to lose weight then it's just not going to happen easily OR at all. And if we don't have patience to keep on our weight loss plan, particularly when we're on a weight loss plateau and not seeing results - then it's also going to be a situation that isn't going to be favorable.
Without motivation, we often lack patience. Without results we often lack motivation. Without motivation AND patience, we often lack weight loss results and extremely rarely, success in meeting our weight loss goals.
How fast can you lose weight? How long does it take to gain a pound? What is the average time required to lose a pound?
How Long Does It Take To Gain One Pound?
The time that it takes to gain one pound will differ from one individual to the next - and also involves the 'Weight Loss Factors' discussed in Part 1 & 2 of this health & Diet article.
While the body requires approximately 3,500 calories IN EXCESS of what it uses daily for energy needs in order to gain one pound, some of us will gain a pound even if we eat a few less than those 3,500 calories.
Short people for example tend to put on pounds far more quickly than taller individuals. Age, muscle mass to fat mass ratio, metabolic rate, activity level, medications the person is taking and current state of health all play into weight gain and also influence how the body processes energy.
In addition, '3,500 calories = 1 pound' may not apply to everyone due to certain body frames and types requiring much fewer calories in order to put on a pound.
For example, Betty is tall and requires about 2,500 calories daily in order to maintain her healthy recommended body weight. Jenny is just shy of five feet tall and requires about 1,400 calories daily in order to maintain her healthy weight.
Let's assume that both women consume an overage of 3,500 calories. Both should gain a pound - but because Betty's body requires almost double the amount of calories as Jenny's body, it will burn off the stored energy at a much-quicker rate and is less likely to remain on the body once she returns to her normal daily diet.
In addition, much depends upon the metabolic rate of the individual, the age, health, stress level and other determining factors.
And much depends upon how our bodies store excess calories.
What is the Average Time it Takes to Lose One Pound?
Simply put, the less energy values that the body requires, the easier it is to pack on pounds. In addition, because the body needs a smaller amount of calories to support its recommended body weight - it takes a longer amount of time to burn off excess calories [pounds].
Therefore, while tall Betty gains a pound - she can easily cut back daily on her caloric intake by 500 calories, thus consuming 2,000 calories daily. She will then lose one pound in about a week.
On the other hand, the short petite Jenny can't trim off 500 calories from her daily healthy intake of 1,400 calories without sacrificing her good health.
Her healthiest option in losing the excess pound is to stick to her 1,400 calorie daily diet and the weight will slowly decrease.
Let's look at the average time required to lose weight using Jenny's method - that being, consuming the number of calories used/needed by the body each day.
The following is based on my personal weight loss experience some 20 years ago - and as a note, I have kept off that weight. Keeping it off is far more challenging than dieting.
Individuals having 100 pounds to lose will generally lose about 20 pounds in 4 weeks. After that, the body adjusts. The less weight that the body has to lose, the slower the process.
If you have over 100 pounds to lose - like I did, those first pounds will be shed dramatically. The closer that you get to your recommended weight - the slower the rate of weight loss.
Why? Because the body requires less energy values.
Let's say that an individual has 100 pounds to lose. In order to maintain their current body weight, they need to consume 3,000 calories daily and maintaining their moderate activity level. So they go into a dieting phase, reducing daily calories to 2,000 daily.
They will lose an average of 2-3 pounds weekly. A few weeks later, their body has lost stored fat. It now requires 2,500 calories daily to support the current weight. If the individual continues on their diet plan, they will still lose weight - but at a slower rate because the body is now burning 500 calories of stored fat rather than 1,000 kcals of stored fat.
In my personal experience, it took me about one year to lose over 125 pounds.
After the first month of losing about 20 pounds, the next month the weight loss amount wasn't as dramatic. I started losing about 10 pounds per month starting on the third month. The pounds would drop slowly.
I was experiencing the result of 'weight loss plateaus' where the body required time to adjust to my diet and to the rate of fat loss.
The next ten pounds would drop off dramatically! Losing weight motivated me to continue my weight loss plan. And patience was the other key in losing the excess fat.
As the weeks rolled into months, the more body fat that I lost, the slower the rate of fat loss I experienced.
Yes indeed - over weight individuals will feel skinny at times in their life.
The individual must be willing to lose excess fat...
Weight Loss Management doesn't receive a great deal of attention, but it just may be even more important than Weight Loss Success.
Diet Bites is a Trademark