Hundreds of fad diets, weight-loss programs, and obvious scams assure quick and easy weight loss. However, the basis of successful weight loss remains a healthy, calorie-controlled diet coupled with enhanced physical activity.
For successful, long-term weight loss, you must make permanent modifications in your lifestyle by adding healthy habits.
People always wanted to get that quick transformation to fit in their favorite clothes.
How fast you can lose body fat depends on how consistently you can, or want to, follow the guidelines you’re given.
There is a Thumb rule when it comes to the question of how much fat you can lose in a month. Based on the modern scientific review, you need to burn 7700Kcal to lose 1 kg of body fat. which can be possible .every week
Which means around 4-5 kg in a month.
I guess most of the fitness enthusiast who is looking to lose weight might be knowing these theories.
But the problem is How to do this? There are three primary ways which I would consider if someone is interested in this journey.
Here’s how to quantify each of these categories:
Advanced: Requires about 90 to 100 percent consistency.
Flexible: Requires about 70 to 85 percent consistency.
Easy: Requires about 50 to 65 percent consistency.
Obviously, the more consistent you are, the quicker your progress, and the more fat you’ll lose.
It’s also important to realize that fat loss is rarely linear. It varies from day to day and week to week. The purpose is to see an overall drift downward over time.
in detail:
Advanced: Requires about 90 to 100 percent consistency.
Those who are highly motivated to jump on the advanced level needs to follow the actions:
The first step is to calculate the Nutrition based on their current body weight and plan a diet chart that fits their current lifestyle.
The Macros: Protein Carbohydrates & Fat which they needed to consume to achieve their goal physique.
These people need to track their progress daily, which will be an issue if they start alone for most cases. A coach who is making you accountable for your plan can do wonders in the first week.
Flexible (intermediate): Requires about 70 to 85 percent consistency.
Those who are brand new to the fitness game and don’t know what to do but wanted a long-term result can do this by following habitual-based hand portion methods (which I have discussed on my previous blog: how to calculate the macros).
Easy: Requires about 50 to 65 percent consistency.
This is the plan that the client needs to be followed with new healthy habits every week.
E.g., we all human beings are creatures of habits.
We wake up on the same side almost every day, brush the same way, take a shower the same way, on and on.
The idea is that we build these habits over some time. What we need is to create new healthy habits the same way we made the other habits.
These will take some conscious effort, but once established, it’s a permanent one.
This is the most used option with my clients in my coaching career and the one which I have seen long-lasting results.
Losing the healthy way
Losing weight can be effortless and incredibly challenging at the same time.
Math tells us that if we take in fewer calories than we burn, we will burn stored fat for fuel.
500grams of weight equals 3,500 calories. If you want to lose 500grams per week, you’ll need to take in about 500 to 1,000 fewer calories.
But life isn’t so simple. There are social events, holidays, and celebrations that all orbit around food.
When trying to lose weight, a solid eating and exercise plan to get healthier — not just fitting into a new outfit or looking good at an event — will help you lose the weight and keep it off.
It’s essential to focus on both improving your eating habits and getting more physical activity.
Strength Training
Strength training like lifting weights or doing bodyweight exercises along with some high-intensity interval training can give your metabolism the boost it needs to shed extra pounds.
As I mentioned in my earlier blog, building muscle is the easiest way to lose fat on a long-term basis. Keeping quality muscles in your body through strength training is a very calorie-expensive process, and it required a strategic approach.
This means the chance of you getting fat after losing it will be hard when you lose fat in this manner.
Realistic rates of fat loss.
| Realistic rates of fat loss per week | |||
| Progress | % Body Weight | Men | Women |
| Advanced | 1-1.5% body weight | 900g to 1.2kg | 800g to 1kg |
| Flexible | 0.5-1% body weight | 400g to 900g | 300g to 600g |
| Easy | <0.5% body weight | less than 400g | less than 300g |
Keep in mind
It’s about progress, not perfection.
Cheers
