Losing weight is one of the most common reasons people begin seriously pursuing fitness. And these people often want to know how long will it take to see changes. In today’s world, no one likes to wait for anything, and that includes the number on the scale. But quick fixes like wraps, “slimming” teas, and pills are not only bad for your health, they’re effectively useless. They also establish unrealistic timeframes for meaningful weight loss, which simply doesn’t happen overnight. Here’s how long it really takes to lose weight.
By the Numbers
Weight loss happens when we create a calorie deficit, which means we burn more calories than we take in. It takes the body between 50 and 70 percent of its daily energy or calories just to complete natural functions like breathing, blood circulation, body temperature maintenance, etc. Our individual genes, ages, body composition and gender will all affect that percentage. Being mindful about nutrition and activity level is the key to managing the energy that isn’t devoted to our normal bodily functions.
A Realistic Timeframe
Weight loss varies from one person to the next, simply because everyone is different. If you’ve been largely sedentary and you commit yourself to resistance training three days a week and take steps to improve your diet, you’ll likely start feeling and seeing changes in the first few weeks. If you’re an active person and you’re trying to lose a relatively small amount of body fat, dialing in your nutrition will probably be necessary and your timeline could take between a few weeks to a few months of consistent work and mindful eating.
According to conventional wisdom, it takes a deficit of 3,500 calories to lose one pound of fat. A combination of exercise and high-quality nutrition can help you make that deficit happen. If your goal is to lose one pound per week, which is reasonable, you’d need to hit a daily deficit of 500 calories. Be aware that adding muscle to your physique can help you burn more calories around the clock, so strength training should be part of your plan.
If weight loss is a goal, the certified personal trainers at Framework Personal Training in Reno can help. They’ll create a plan with the perfect mix of intensity, consistency and efficacy. Plus, they can guide you in your nutrition choices, so that you’re supporting all your hard work in the gym with the food your body really needs. When you train effectively and eat properly, you’ll be surprised at how quickly you lose weight.
Contact us now for a free, private consultation.