Whether you want to lose weight for a special occasion or simply improve your health, Weight Loss is a common goal.
- Because women typically have a greater fat-to-muscle ratio than men, they have a 5–10% lower RMR than men of the same height.
- This means that women generally burn 5–10% fewer calories than men at rest. Thus, men tend to lose weight quicker than women following a diet equal in calories.
Age
- One of the many body changes that occurs with aging is changing in Body Composition i.e. Fat Mass Increases and Muscle Mass Decreases.
- Declining calorie needs of your major organs contributes to a lower RMR (Resting Metabolic Rate).
- Adults over age 60 can have RMRs of 20-25% lower than the younger adults.
- Decrease in RMR can make weight loss increasingly difficult with age.
Calorie Deficit
- You must create a negative calorie balance to lose weight. The extent of this calorie deficit affects how quickly you lose weight.
- However, be sure not to make your calorie deficit too large. It might make you more likely to lose weight in the form of muscle mass rather than fat mass.
Sleep
- Sleep tends to be an overlooked yet crucial component of weight loss.
- Just one night of sleep hardship has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips.
Other Factors
Several other factors can affect your weight loss rate, including:
While most people hope for fast, rapid weight loss, it’s important that you don’t lose too much weight too quickly.
Keep in mind that weight loss is not a linear process. Some weeks you may lose more, while other weeks you may lose less or none at all.
To achieve your goals, you may want to know what a Healthy Weight Loss rate is.
This article helps you to know the science behind how long it may take to lose weight.
How Weight Loss Occurs
Weight Loss occurs when you consistently consume fewer calories than you burn each day.
However, Weight Gain happens when you consistently eat more calories than you burn.
Number of calories you burn each day is known as "Calorie Expenditure".
Calorie Expenditure is composed of the following 3 major components.
- Resting Metabolic Rate (RMR) This is the number of calories your body needs to maintain normal bodily functions such as breathing and pumping blood.
- Thermic Effect of Food (TEF) This refers to the calories used to Digest, Absorb and Metabolic Food.
- Thermic Effect of Activity (TEA) These are the calories you use during exercise. It also include Non-Exercise activity, which accounts for the calories used for activities like Bathing and Cleaning.
If you want to lose weight, the number of calories you consume must be less than the number of calories you burn in a day.
Factor Affecting Weight Loss
Gender
- Your Fat-to-muscle ratio greatly affect your ability to lose weight.
- Because women typically have a greater fat-to-muscle ratio than men, they have a 5–10% lower RMR than men of the same height.
- This means that women generally burn 5–10% fewer calories than men at rest. Thus, men tend to lose weight quicker than women following a diet equal in calories.
- One of the many body changes that occurs with aging is changing in Body Composition i.e. Fat Mass Increases and Muscle Mass Decreases.
- Declining calorie needs of your major organs contributes to a lower RMR (Resting Metabolic Rate).
- Adults over age 60 can have RMRs of 20-25% lower than the younger adults.
- Decrease in RMR can make weight loss increasingly difficult with age.
Calorie Deficit
- You must create a negative calorie balance to lose weight. The extent of this calorie deficit affects how quickly you lose weight.
- However, be sure not to make your calorie deficit too large. It might make you more likely to lose weight in the form of muscle mass rather than fat mass.
Sleep
- Sleep tends to be an overlooked yet crucial component of weight loss.
- Just one night of sleep hardship has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips.
Other Factors
Several other factors can affect your weight loss rate, including:
- Medications - Many medications, such as antidepressants and other anti-psychotics, can promote weight gain or hinder weight loss.
- Medical Condition - Illnesses, including depression and hypothyroidism, a condition in which your thyroid gland produces too few metabolism-regulating hormones, can slow weight loss and encourage weight gain.
- Family History and Genes - There is a well-established genetic component associated with people who have overweight or obesity, and it may affect weight loss.
Safe Rates of Weight Loss
Rapid weight loss can increase your risk of gallstones, dehydration, and malnutrition.
Other side effects of rapid weight loss include:
- Headaches
- Irritability
- Fatigue
- Constipation
- Hair Loss
- Menstrual Irregularities
- Muscle Loss
Experts recommend a Weight Loss of 1–3 pounds (0.45–1.36 kg) per week, or about 1% of your body weight.
Keep in mind that weight loss is not a linear process. Some weeks you may lose more, while other weeks you may lose less or none at all.
So don’t be discouraged if your weight loss slows or plateaus for a few days.
Stay Safe, Stay healthy.
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