Losing weight can be a difficult process. It’s tempting to try fad diets or extreme fasting routines that promise to help you shed pounds quickly.
However, losing weight fast isn’t always the best option. When embarking on a weight-loss journey, it’s essential to have a realistic timeline that encourages healthy weight loss. Losing too much too fast can lead to serious health complications.
So how long does it take to lose weight healthily? Keep reading to find out.
How Do You Lose Weight?
Weight loss can only take place when a person has a caloric deficit—meaning they’re burning more calories than they’re consuming.
There are several different ways to go about achieving a caloric deficit, though the main two tools in any weight loss arsenal are diet and exercise. By modifying portions or swapping high-caloric foods for lower-calorie options, you can reduce the total amount of calories you are consuming in a given day. By engaging in more physical activity and amping up the intensity of your exercise routine, you can increase the number of calories you burn.
Ultimately, losing weight is a balancing act between both diet and exercise. You want to consume enough nutrients and calories to stay healthy and provide yourself with adequate energy while also getting enough physical activity to burn the calories you’re consuming.
What Is A Healthy Weight Loss Timeline?
Quickly burning fat isn’t always the best way to approach weight loss. Crash diets can help people lose weight fast, but more often than not, that weight returns in a matter of years. Sometimes, the damage caused to one’s metabolism from engaging in rapid weight loss can actually cause them to end up gaining even more weight in the long run. Other potential health consequences of losing weight too quickly include:
- Hair loss
- Muscle loss
- Nutritional deficiencies
- Gallstones
- Fatigue
- Decreased bone strength
- Compromised immune system
Generally, it’s best to aim for around one to two pounds of weight loss per week. For the average person, this will require somewhere burning around 500-1000 more calories than you consume each day.
Best Diet For Losing Weight
When it comes time to formulate your diet, what kind of foods should you eat if you want to lose weight?
There are several different ways to use food to help aid you on your weight journey, but you don’t necessarily need to have a restrictive diet like keto to find success.
When planning meals while dieting, your overall goal is to maintain a caloric deficit while still getting the nutrition you need to remain healthy. So, you’ll want to choose foods with high nutritional content that are also low in calories. You’ll also want to make sure these foods are satisfying and filling so you don’t end up craving junk food at the end of the day. Some great examples include
- Salmon: Salmon is a great source of high-quality protein that’s also rich in beneficial omega 3 fatty acids.
- Eggs: Because you’ll also be exercising, you’re going to need lots of protein to repair and rebuild your muscles after working out. Eggs are an excellent source of protein and a filling breakfast option that can give you good energy to start your day.
- Oats: Oats are another great breakfast option when you cut weight. They’re filling, low in calories, and high in protein.
- Greek Yogurt: Greek yogurt can be a great part of a balanced breakfast or even a healthy snack or dessert when paired with fresh fruits. It’s high in protein and helps support a healthy gut biome.
- Legumes: Legumes like lentils, beans, and peas are low in calories while still being remarkably filling, making them an excellent choice when maintaining a caloric deficit.
- Cottage Cheese: Low fat cottage cheese is chock full of protein and still low in calories, helping you prolong feelings of fullness while still watching your calorie intake.
Can You Take CBD For Weight Loss Help?
In addition to diet and exercise, there are also many types of supplements to help with weight loss out there. Surprisingly, hemp-derived CBD may also help consumers get rid of unwanted weight.
While THC is known for giving stoners the munchies, new research suggests that CBD’s interaction with the endocannabinoid system can actually help to reduce appetite in animal models. Additional research from 2011 found that administering CBD to rodents significantly reduced body weight.
While these studies are very promising, we still need more clinical trials to confirm CBD’s efficacy as a weight loss supplement.