Losing as much weight as possible in a short period is the goal of many people. If there is no visible success, the weight loss process can quickly become frustrating. But the appearance of noticeable results is quite possible in just 3 months. During this time, the results are becoming visible not only on the scales. The composition of muscle and fatty tissue is changing and reflected in the figure. The more a person weighs, the easier it is to get rid of the first extra pounds. But if you want to lose those last 10 pounds, it would be much more challenging. Let’s take a look at how long it takes to lose 10 pounds.
Weight and Americans
An overweight person is more susceptible to heart diseases, diabetes, cancer etc. According to the statistics, 60% of Americans should lose some weight. Health care costs millions of dollars and it all can be prevented by losing weight. To be healthier and to improve their quality of life, most Americans should lose about 10 pounds. It`s not such a big amount for one person, but it could save a big amount of money for the American economy.
Benefits from Losing 10 Pounds
Here you can see the benefits, which you can get by losing 10 pounds. First of all, it is good for your mental and body health. We all feel better when we’re at our ideal weight. We can also lower our cholesterol and blood pressure by losing those last ten pounds.
Also, you`ll get an improved libido and good prevention of arterial plaque buildup and blood clots. Plus healthier lung capacity, decrease in breathing issues and reducing systemic inflammation in the body, which can lead to different serious diseases. By losing 10 pounds you`ll get a decrease in insulin resistance, which can also lower A1C, help get rid of belly fat and reverse or at the very least improve the ill-effects of sleep apnea.
How long does it take to lose 10 pounds?
For starters, you need to understand that strict diets do nothing but worsen health and breakdowns. You need to lose weight the right way—in small increments over a longer period. Losing 1-2 pounds per week is a meaningful goal that leads to lasting weight loss, so it will take you about 2 months to lose 10 pounds.
Physical activity is an essential part of losing weight. At the same time, proper nutrition will allow you to “make friends” with your body and gradually lose weight.
Remember, that we all are unique individuals and because of that genetic factors will play a role in the time it takes to get rid of the excess weight. Our genes impact our insulin sensitivity, our hormones and the way we use glucose. All these factors influence our ability to lose weight.
Impact of Lifestyle Factors
Your lifestyle choices and habits have an impact on the amount of time that will take you to lose those ten pounds. For example, sleeping. Lack of sleep affects your hormones, creates an imbalance and it can slow the weight loss process, too. Cortisol, the primary stress hormone, can slow down your weight-loss efforts. Stress wreaks havoc in all areas of your life, including your ability to shed excess weight.
All prescription medications are different, but they impact your ability to lose weight promptly. Birth control pills, antidepressants, antihistamines—these medications are in particular list weight gain as a potential side effect, while steroid medications have been proven to contribute to belly fat. Cortisol, the primary stress hormone, can slow down your weight-loss efforts. Stress wreaks havoc in all areas of your life, including your ability to shed excess weight.
Intermittent Fasting Speeds up the Metabolism
Interval fasting is one of the hottest trends in dieting. Try it if you want to speed up your ability to lose weight. Intermittent fasting can decrease fat mass while maintaining muscle mass. It goes beyond calorie restriction: intermittent fasting allows your digestive system to rest, which in turn allows your body to devote more energy to things like cellular repair and regeneration.
Any interval fasting is not suitable for people with gastrointestinal problems, gastritis, ulcers, pancreatitis, gout, diabetes, peptic ulcer disease, in case of elevated reverse T3 etc. Also, you should not fast, if you are a nursing mother or your BMI is less than 18.5.
Muscle Gain Speeds up the Metabolism
You shouldn’t forget that the more muscle you have, the faster is your metabolism. Gaining muscle mass via strength training is a great way to speed up your metabolism to help you lose those annoying 10 pounds or even lose 15 pounds. Don’t get upset if the numbers on the scale stay the same, because muscle weighs more than fat. You might be losing those 10 pounds of fat while gaining 10 or more pounds of muscle. The clue here is to measure body fat percentage and body composition. This is how you’ll know for sure your efforts to lose excess fat are working.
Everyone who wants to lose 10 pounds should also drink at least 1.5 litres of fluid a day. But only if you do not have a doctor’s prohibition to do so. Of course, you should not test weight loss recipes from the Internet on your own and choose a way to lose weight. The wrong methods are fraught with health risks and bodily harm. It is better to turn to professionals, who will select the right diet and exercise for safe and effective weight loss.
Losing 10 pounds in a month is a very realistic goal. In fact, most nutritionists will recommend that you make this your weight loss goal because it will allow you to lose weight in a healthy way.
To lose 10 pounds, one can follow these steps:
1. Follow a low-calorie diet.
2. Avoid junk food.
3. Add lean proteins. Lean proteins help build muscle.
4. Exercise more.
5. Try high-intensity cardio.
6. Add weights.
7. Eat fewer carbohydrates.
8. Reduce bloating.
The Mayo Clinic notes that 1 pound equals about 3,500 calories, so to lose 10 pounds, you’d need to eat 35,000 fewer calories than you burn in those three weeks. This equates to a loss of just over 3 pounds per week, which requires a deficit of 1,666 calories per day.
The Centers for Disease Control and Prevention as well as other health institutions recommend losing weight gradually at 1 to 2 pounds per week. At this rate, you’ll reach your goal of 10 to 15 pounds lost in just five weeks, or 15 whole weeks.
Nina Burkovskaya is a senior content writer at Raisetwice since 2020. She has 12 years of yoga experience and 5 years experience of motivational coaching. On a free time loves to read biographies of the famous people and go for a walk with her dog.