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Taking diet pills, exercising around the clock, engaging in restrictive eating habits and following trendy diets promising to speed up metabolism are just a few of the methods people use to drop weight fast. While a tempting concept, most experts maintain that rapid weight loss is neither healthy nor sustainable, and even somewhat deceiving.

There is a long and short answer to the question, How much weight can you lose in a week? Sure, if you stop eating altogether and amp up exercise, you can lose up to 30 pounds in a week. How much weight should you aim to lose in a week? The majority of expertsincluding the Centers for Disease Control and Preventionunanimously agree that an average of one to two pounds of weight per week is a healthy weight loss goal. In fact most of them, including Jenna Kilgore, MS, NASM CPT, FNS andNoom Coach, maintain that suddenly losing a lot of weight is less sustainable than slow and steady weight loss.

Dr. Wajahat Mehal, MD, PhD, weight loss expert with Yale Medicine and director of the Weight Loss Program and professor at Yale School of Medicine, suggests looking at the big picture, focusing on how much weight you can lose overall versus how much weight you can lose in a week. Total weight loss with lifestyle intervention is generally 3-4% of starting weight, he explains.

There are a number of factors that contribute to weight loss, which may result in a more rapid or gradual weight loss. Weight loss is a complicated process, kind of like putting a puzzle together, adds Kilgore. In other words, you may be able to lose more or less than the average one to two pounds per week due to these variables. Here's everything you need to know about how to do it safely.

7 variables that contribute to weight loss

1. Body mass

Kilgore explains that someone who is starting off at a higher BMI is more likely to lose more weight in a week than someone with a lower one. Additionally, while science has concluded that muscle doesnt actually weigh more than fat (a pound of muscle weighs the same as a pound of fat) it is denser. This is why most health and fitness experts rely more on body composition measurements than simply the weight on the scale.

2. Water weight

Water weight is more of a sign of quick weight loss than sustained weight loss, explains Gans. Since our body is made up of 60% water it is not uncommon to see weight fluctuations from one to five pounds in a given day. Bottom line: You shouldnt consider water weight loss true weight loss, because it will come back as soon as you hydrate.

When attempting to lose weight, most people focus on calorie intake. While seriously restricting caloric intake will inevitably lead to rapid weight loss, experts suggest taking a more moderate and sustainable approach with your total number of calories consumed per day dependent on how many you burn. For example, a more active person who is regularly exercising needs more calories than someone who is sedentary. However, overall a 500 calorie deficit per day should lead to one pound per week of weight loss, maintains Gans.

A doctor or weight loss expert can help you determine a healthy deficit goal using bioimpedance analysis, or BIA, which uses factors such as your muscle mass and basal metabolic weight to figure out what your caloric deficit should be.

4. Nutrition

When it comes to sustainable weight loss and food, calories arent the only thing that matters. Nutrition is the most important aspect of a healthy weight, stresses Dr. Mehal. Without changing the home food environment it is very difficult to have significant weight loss.

In the Dietary Guidelines for Americans 20202025, the USDA explains that a healthy eating plan is not only one that stays within your daily calorie need but involves fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, protein-rich food including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

5. Movement

Movement is essential in any wellness journey. Finding ways to move throughout the day, whether that be short bursts or longer, more intentional workouts, or both, can have a lot of benefits, says Kilgore. Exercise is very beneficial for health even without weight loss, reminds Dr. Mehal. Not only does it help burn calories, but promotes mental and physical health, releasing feel-good hormones. It can cause a boost of endorphins that can also domino into our other choices too, Kilgore adds.

6. Sleep

When we dont get enough sleep, we may find ourselves hungrier and more often craving our comfort foods, she explains. We also tend to have lower energy, which can impact our daily movement, our motivation, etc. A good nights rest is paramount, especially when working on a weight loss goal."

7. Stress

While stress is normal, too much stress can wreak havoc, specifically on our hormones. A prolonged increase in cortisol is linked to abdominal fat storage, Kilgore explains. Not only can stress affect our hunger and fullness cues which can lead to overeating, it can also result in reaching for those comfort foods and ignoring portion sizes. Chronic stress often shows up as a plateau in progress, she says.

Expert endorsed tips to encourage healthy weight loss

In order to maximize weight loss in the healthiest and most sustainable way possible, follow these expert-endorsed weight loss tips.

Fill up on fiber

Fibrous foods are your friend when it comes to sustainable weight loss, says Gans. Fiber-rich carbs, such as 100% whole grains, fruits and veggies, take longer to digest in the body than refined carbs causing more satiety at mealtimes, she says.

Dont eliminate foods you love

Instead of ditching your favorite foods, Gans suggests modifying them. For example, dont stop eating pasta, and instead try to make it healthier. Swap your go-to huge bowl of fettuccine Alfredo, for a healthier dish with one-cup cooked pasta tossed with sauted spinach and grilled shrimp. Or, instead of eating a whole pizza topped with sausage and pepperoni, limit yourself to two slices with spinach and mushrooms, supplementing it with a large mixed green salad on the side. Want French fries with the burger? Go for it, but perhaps lose the bun, she advises.

Focus on progress, not perfection

Trying to eat healthy 100% of the time is unrealistic and unwarranted, says Gans. Instead, focus on a more realistic and smarter approach, such as making healthy choices 85% of the time, and allowing yourself to indulge in whatever you wish the remaining 15%. Dr. Mehal agrees that mindset is key. Most people have too high expectations and then feel as though they have failed, he states.

Try the plate method

Gans also suggests creating most of your meals with the plate method in mind, filling your dish up with one-half veggies, one-quarter carbohydrate, and the remaining one-quarter protein and a fat serving. By default, your portions will be more in check and the protein and fat will help fill you up, she says.

Stay hydrated

The more water you drink, the less you will eat, maintains Gans. Many times individuals confuse thirst for hunger. Simply try and stay hydrated by drinking more water and/or unsweetened, low-calorie beverages, she suggests.

Focus on the whys of weight loss

Kilgore stresses the importance of staying connected to the whys instead of the hows. Remembering why losing weight or reaching our goals is important can go a long way, she says. Motivation can be fleeting and that is one of the biggest challenges we see. When a motivational low hits, it can be hard to power forward. Learning to navigate those ebbs and flows will be valuable in the long run.

Find a support system

Its so important to have a strong support system to reach your weight loss goals. The process can feel lonely at times, Kilgore explains. She suggests building up a support system of family members, friends, coaches, and anyone who can help provide motivation and accountability.

Bottom line: Weight loss is an individualized journey

Remember that there is not a one-size-fits-all approach to weight loss and how much weight you can lose in a week. Everyones journey to weight loss is their own, notes Kilgore, who recommends keeping the focus on sustainability over speed. "Consistency is a huge factor since this journey can take time and patience to put all of the puzzle pieces together, which can be really mentally trying. Of course, weight loss is not a linear process so pauses, ups, and downs are totally normal along the way! Its important to look for an overall downward trend.

Sources

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How Much Weight Can You Actually Lose in a Week? Experts Explainand Give Their Best Tips for Doing It Safely - Rockdale Newton Citizen

Weight loss guru Dr Michael Mosley is the man behind the 5:2 diet and the Very Fast 800 Keto.

The 5:2 sees participants spend two days per week fasting with just an 800 calorie crutch and following a healthy Mediterranean diet the remaining five days.

The Very Fast 800 is a more short-term, rapid weight loss solution, whereby dieters consume just 800 calories daily for between two to 12 weeks.

This low calorie diet will be a moderately low-carb, high-protein one that priorities the Mediterranean style of eating.

But no matter what weight loss plan you are following, the expert suggested that there is one key breakfast you should be eating.

READ MORE:Say goodbye to saggy breasts with these exercises - video

Those following a Mediterranean diet should stock up on healthy fats and oils, full-fat yoghurt, nuts, fibre, dairy, an array of multi-coloured vegetables and proteins.

Dr Michael emphasised those hoping to lose weight should be careful of which meats they eat.

On his website, Dr Michael revealed to slimmers his ideal breakfast: "Start the day with eggs."

He continued: "Boiled, poached, scrambled or as an omelette - they'll keep you feeling fuller for longer compared to cereal or toast."

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He explained that eggs are high in protein, Vitamin B and selenium.

He also assured slimmers eating them will not raise their cholesterol, contrary to popular belief.

The onions that he puts in the omelette are high in prebiotics, which feeds the good bacteria in the gut, and mushrooms are full of Vitamin D, particularly if left out in the garden for an hour before cooking.

He also adds nutrient-rich spinach and flavour enhancers such as garlic, turmeric and chilli flakes.

See more here:
Michael Mosley's 'go-to breakfast' for weight loss plus one to avoid - 'laden with sugar' - Express

As per the nutritionist, a weight loss of 0.2 to 0.9 kilograms a week is the typical ideal recommendation.

A slow and steady approach is key to healthy weight loss

When you are on a diet aimed at shedding those extra kilograms, it can be frustrating to see little to no loss. While losing weight can be a long process, the slow and steady approach is best recommended, as per nutritionist Lovneet Batra. In a video on Instagram, the nutritionist shares that it is not uncommon for people to say that they are not losing weight despite eating smaller quantities. Addressing this, Lovneet states in a note: It's tempting to buy into promises of fast and amazing weight loss. A slow and steady approach is a bit difficult to keep up. A weight loss of 0.2 to 0.9 kilograms a week is the typical recommendation.

The nutritionist explains that successful weight loss requires a long-term commitment to making healthy lifestyle changes in terms of diet, physical exercise and other habits.

Lovneet adds, Focus on eating right foods in appropriately sized portions is more important than eating less. Rather than focusing on calories alone, quality is also key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight.

It is not just the calorific value that is important, Lovneet adds, Rather than choosing foods based only on caloric value, choose high-quality, healthy foods, and minimising low-quality foods. Eating less amounts of unhealthy foods, severely cutting calories or removing entire food groups cannot be the long-term approach.

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In another post, Lovneet Batra also lists some foods that can aid in weight loss. As per her Instagram post, focussing on feeding one's body healthier foods is always a more efficient weight loss strategy than cutting out entire food groups.

Lovneet Batra says that papayas, lentils, amla, vegetables and coconut water also aid weight loss.

Before you make any significant changes to your diet, always consult an expert.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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On A Diet But Not Losing Weight? Heres What Nutritionist Lovneet Batra Has To Say - NDTV Doctor

Carbohydrates get a bad rap when it comes to weight loss. Conventional wisdom has us believe that to lose weight, we must limit or eliminate carbs in our diet. But its not that simple. In reality, carbs sugars and starches found in grains, fruits and vegetables provide crucial, fast-acting energy to feed your brain, muscles and metabolism. And when theyre not processed into pastry form, they also contain a lot of the minerals, vitamins and fibre needed to maintain good health. In fact, carbohydrates are generally your bodys main (and preferred) source of fuel.

The problem is, many eating plans from the past two decades cast carbohydrates as the enemy of weight loss. These diets demonise all carbs, from oats and lentils to fruit, and urge you to exorcise them from your life. Its true that by limiting highly processed carbs you can make weight loss a whole lot easier. But shunning the good stuff can hinder your health and fitness goals. Read on to learn how to slice it.

Carbs, like proteins and fats, are macronutrients energy sources that keep you alert, active and, well... alive. Think of carbs as your bodys primary source of crude oil. Through digestion, carbs are transformed into glucose, kind of like high-octane unleaded gas. Carbohydrates are the only nutrients that exist solely to fuel the body, says Donald Layman, a nutrition consultant at the University of Illinois. Without glucose, your blood oxygen levels suffer, your energy levels tank and your brain gets foggy.

You should aim to get 45% to 65% of your daily calories from carbs. If youre a moderately active man consuming 2,600 calories a day, that means 1,170 to 1,690 calories should come from carbs. And since carbs whether from sugar, starch or fibre contain four calories per gram, you should shoot for 295g to 425g a day. This will help your brain, blood and nervous system function at their best, says Dr Layman.

If you keep your intake under 80g a day, as some diet plans suggest, your body will begin to break down fat stores to produce ketones to use as fuel, which can lead to that low-carb cloudy feeling. Excess dietary carbs, like all calories, are stored as body fat. You want to strike a balance.

Theres more to it than grams and portion sizes, however, says Frank Sacks, a nutrition professor at the Harvard TH Chan School of Public Health. The type of carb matters, as well as how much you eat. Complex carbohydrates, found in starchy veg and whole grains, are linked to healthier weight and lower risks of both type 2 diabetes and heart disease.

Complex carbohydrates are difficult for the body to break down, and thats a good thing, says Gail Cresci, a researcher in gastroenterology and nutrition at Cleveland Clinic. These carbs digest slowly, meaning the absorption of sugars into your bloodstream is slower, too. The increases in your blood sugar and insulin levels are moderate enough that they dont reach levels associated with body-fat storage, Dr Cresci says. Plus, your gut likes them in more ways than one. The gut microbiota prefer complex carbs over any other food source, says Dr Cresci. After your gut bacteria feast on carbs, they send compounds called short-chain fatty acids into your bloodstream, which may help lower inflammation and strengthen your immune system.

Most foods that contain complex carbs are also high in fibre, which helps you feel full. In one study, people who were asked to eat 30g of fibre a day on top of their usual diet lost about as much weight as those who were following a strict (and probably far less enjoyable) meal plan.

Refined carbs those in white bread, biscuits and crisps have the opposite effect of the complex kind. After you eat, say, a jam doughnut, your blood sugar rises, your insulin levels jump up and your gut bacteria spit out inflammatory compounds, says Dr Cresci. The odd indulgence wont do any damage, of course. But too much too often will set you up for potential metabolic malfunction.

Its true that if you eliminate almost all carbs from your diet youll drop a lot of weight but not for the reason you might think. On a low-carb diet, your body churns through its muscle glycogen stores. And for every bit of muscle glycogen you burn, your body releases twice as much water, Dr Cresci says. So those initial kilos you drop will be from water, not just body fat.

Eating more oats, quinoa, beans and sweet potatoes and fewer pastries sounds incredibly simple, but there are some traps to look out for. Beware of products that market themselves as low fat. When food producers remove fat from foods such as yoghurt or salad dressings, they often replace the lost flavour with processed sugar (a carb), which is more easily converted into body fat than unprocessed carbs, Dr Cresci says. Youre better off sticking with the real deal.

Dont let the gluten-free trend hook you in, either: many free-from foods contain more sugar and calories than conventional counterparts. Unless youre among the relatively small minority of people who have coeliac disease or a known sensitivity, theres probably no need for you to swerve grains such as wheat, barley and rye.

And, finally, to settle the debate on fruit. While berries, bananas and the like contain simple carbs, they come with plenty of fibre, which slows their absorption. In fact, a recent BMJ study found that fibre from fruit may reduce your risk of heart disease. Anyone who cuts down on fruit to reduce their sugar intake is making a mistake, says Dr Sacks.

Carbs are stored as glycogen in your muscles and liver, serving as fuel for high-intensity and endurance exercise. If your fitness regimen is intense say, youre training for a marathon you need an extra 40g to 60g of carbs per hour of training to perform at your peak, says Stuart Galloway, who studies exercise metabolism at the University of Stirling, Scotland. Another way to think about this is one additional gram of carbs per minute you work out.

As for carb cycling, theres no robust evidence to suggest that switching between high- and low-carb days helps performance. Some experts say it may even harm your health by contributing to low-grade inflammation, says Dr Cresci.

After your workout, you need to restock those carbs as well as taking in protein. Raising levels of insulin can help with protein synthesis and muscle building, a study in the Journal Of The International Society Of Sports Nutrition suggests. Aim for a 1:1 or 2:1 carb-to-protein ratio post-gym. Some good choices are chocolate milk (really), sliced apple with almond butter, or pitta and hummus.

The bottom line? Eat a consistent amount of complex carbs every day (unless youre running a marathon or doing something similarly hardcore) from a variety of whole-food sources. For an appetising prescription, try our recipes over the page.

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Why Carbohydrates Aren't the Enemy of Weight Loss - Men's Health

You should avoid processed and junk food to achieve weight loss results.Most people have a notion that food and weight are directly proportional. As a result, they starve themselves thinking that it will help them lose weight. What many people are unaware of is that eating properly can also help them lose weight. However, you have to follow a healthy diet regimen. You should also avoid processed and junk food to achieve results early.

To be precise, how quickly you can lose weight depends on the right combination of food items in your daily diet. The right nutrients can aid you on your weight loss journey. For instance, the right combination of protein, fibre and carbohydrates could accelerate your weight loss process.

Here are a few food combinations you can try to achieve positive results in your weight loss journey.

Oatmeal and BerriesAdd oatmeal topped with berries into your regular diet. These two foods are abundant in insoluble fibre. Insoluble food fibres are excellent for the digestive system.

Pistachios and AlmondsConsuming pistachios and almonds together result in positive outcomes when it comes to weight loss. Almonds are abundant in the amino acid L-arginine. L-arginine assists the body to burn more carbs and fats.

Chicken and Cayenne Pepper SauceAccording to WebMD, this combination is not only delicious but is also good for weight loss. Chicken is abundant in protein. One chicken breast contains fewer than 150 calories and can provide a person with about 27 grams of protein. Protein makes a person feel full for a long time as it takes time to digest while making sure that they do not feel hungry. Combining your chicken with a sauce made of cayenne pepper increases your calorie burn, as spicy food increases the bodys metabolism for a short time.

Bean and vegetable soupA mouth-watering broth-based vegetable soup can be extremely filling. As a result, it leaves less room in your belly to consume higher-calorie foods. Adding beans, like chickpeas or black beans into the soup can increase the dishs nutritional profile because they are rich in protein and fibre.

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Try These Food Combinations to Speed up Weight Loss - News18

Princess Beatrice looks great at 34 - despite giving birth a few months ago, she has a slim frame thanks to a healthy diet and plenty of exercise. The royal lives with her daughter Sienna and husband Edoardo Mapelli Mozzi in St James Palace.

Two experts have previously spoken to Express.co.uk about the diet and fitness regimes Beatrice likely follows to stay slim.

Dr Charlotte Norton, Medical Director at The Slimming Clinic, said: Im sure there would have been a lot of factors which contributed to Princess Beatrices impressive post-baby weight loss.

One of the things that aids with weight loss significantly is breastfeeding.

While the amount of weight that can be lost via breastfeeding varies person to person, typically an individual could look at burning between 500 and 700 calories per day.

READ MORE:Gregg Wallace shares foods he ate to lose 4.5st - 'Wasn't a struggle!'

Dr Norton explained: In addition to this, stocking up healthy proteins such as lean meats, eggs and dairy would have boosted metabolism and decreased appetite which would have aided in weight loss.

Even drinking enough water can contribute to weight loss as this also makes one feel fuller for longer.

Surprisingly, drinking a glass or two of warm water first thing in the morning can aid in weight loss and belly fat reduction, Dr Norton said.

Personal trainer and founder of Fitter Confident You, Matt Boyle, spoke to Express.co.uk about Beatrices weight loss too.

He said: There are some fundamental rules of health and fitness that Princess Beatrice will have needed to follow to make the progress she has made, but they're easy and accessible for everyone.

For fat loss, she will have created a calorie deficit and consistently stuck to it - this means she's giving her body slightly less food than it needs over a set period.

There are two ways to do this: burn more calories through movement and reduce the amount of fuel you take in.

Matt went on to explain how its far easier to reduce your food intake a small amount at each meal to create a 300 to 400 calorie daily reduction than it is to use exercise to burn off the same amount of calories.

The personal trainer stressed that a 300 to 400 calorie daily reduction is all you need to lose weight.

You never have to starve yourself, he said.

Matt continued: Im confident in saying that Princess Beatrice will have reduced her portion sizes.

A really simple tip for this is to save your leftovers from your food before you serve yourself.

As for what kind of foods Beatrice ate to slim down, Matt agreed with Dr Norton, claiming that it was likely the Princess would have consumed a lot of protein.

Eating more protein - especially at breakfast - is great for people looking to eat a bit less.

This is because its slower to digest than other macronutrients, so youll feel fuller for longer and snack less too.

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Princess Beatrice likely lost weight with 'easy & accessible' tip - 'never have to starve' - Express