How Long It Takes To Lose Weight On Keto

How Long It Takes To Lose Weight On Keto – When losing weight is usually the first thing you want to look at. But studies show that losing belly fat is more complicated than reducing the intensity of your workouts or subjecting yourself to high-fat diets.

Despite the proliferation of weight-loss programs that promise to reduce belly fat, “the reality is that weight loss doesn’t work as it should,” says Elizabeth A. Lowden, MD, of Metabolic Health and Bariatric endocrinologist at Northwestern Medical Center for surgical weight loss. . Delano Hospital in Geneva, Illinois. “It is not possible to lose weight exclusively in the arms, legs or abs with a specific exercise or a specific diet.”

How Long It Takes To Lose Weight On Keto

How Long It Takes To Lose Weight On Keto

That said, losing excess belly fat is a smart move, as a reduced waistline is associated with a lower risk of heart disease and type 2 diabetes.

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Abdominal fat is technically made up of two types of fat: subcutaneous fat, which lies just under our skin, and visceral, or intra-abdominal, fat, which wraps around and inserts into your organs, Dr. Loudon explains. Often, when we talk about belly fat, we are referring to visceral fat, because it is the most dangerous type of fat. It is associated with various health problems, including inflammation, high blood pressure, breathing problems and even in “thin” people – early death. In women, excess belly fat is also linked to stomach disease and breast cancer.

Visceral fat can be especially dangerous because of how close it is to the portal vein, which carries blood from the intestinal tract to the liver. Substances released by visceral fat can travel to the liver, where they affect the body’s production of lipids (fatty substances in the blood), increasing “bad” cholesterol and lowering “good” cholesterol.

Nerve fat also pumps out immune system chemicals called cytokines, which can mess with your metabolism, blood pressure, and ability to respond normally to insulin, the hormone that your body uses to make cells. Dispenses glucose (blood sugar). “As a result, you may develop insulin resistance, which is a precursor to diabetes and type 2 diabetes,” notes Dr. Lowden.

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However, the opposite is also true. A new study published in the Journal of Endocrinology Research found that even mild to moderate weight loss (think: 3-4% of your starting body weight) can dramatically improve your metabolism and heart health. . The good news is that visceral fat is one of the easiest forms of fat loss, just eating a balanced calorie deficit and exercising regularly.

First, remember: It’s impossible to target belly fat alone. However, “achieving a lower overall body fat percentage reduces belly fat, which in turn reduces the risk of metabolic disease,” says Dr. Lowden.

This means that the preferred indicator of how long it takes to lose weight safely also reveals belly fat: “A daily calorie deficit of 500-1,000 calories results in an average weight loss of 1-2 pounds per week.” says the doctor. . Loudon For long-term weight loss success, stick to it at a healthy pace.

How Long It Takes To Lose Weight On Keto

In this sense, you can start losing belly fat right away, but it may take some time to see and feel the results. Research shows that many factors, including your age, genetics, environment and activity level, can also affect how quickly you lose belly fat.

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“There is no short cut to a healthy lifestyle, but visceral fat responds well to a healthy diet and aerobic exercise,” Dr. Lowden said. A 500-calorie-per-day reduction typically results in weight loss of 1 pound per week (4 pounds per month)—more sustainable than rapid weight loss—and ultimately helps reduce waist size. To track your progress, measure your waist around your belly button regularly.

Remember that muscle weighs more than fat, so even if you look and feel leaner, it may not show up on the scale, which is why it’s important to track your progress as well. Notice your energy level, how well your clothes fit, and whether you’re sleeping well or your mood is up. If you are struggling to lose weight, contact a health care provider or registered dietitian who can help you develop an individualized plan.

Make daily progress as you work toward smaller fitness and nutrition goals, like taking more steps or learning to track macros. Go to Plans in the MyFitnessPal app for daily guidance and easy-to-follow workouts to keep you motivated.

Lauren Cruz Lauren Cruz is a freelance writer covering health, domestic violence and self-advocacy. Her work has appeared in Women’s Health, Men’s Health, Prevention, Self, The Huffington Post, and more. When she’s not writing, you can find her trying to get lots of exercise, lifting weights, or going for walks in the woods with her friend and Black Lab. If you’ve been skipping meals due to weight loss, don’t quit! It usually takes you four weeks to see a difference in yourself, and six to eight weeks for others.

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Sustained weight loss requires long-term changes in your lifestyle. A key change in weight loss is tracking your progress and celebrating weight loss milestones along the way.

If you’re ready to start your fitness journey, you’re probably anxious to see results. However, actually seeing change on the scale is what motivates us to maintain the behavior that gets us there.

Not seeing weight loss results can be frustrating, which is when many people give up on their health plans.

How Long It Takes To Lose Weight On Keto

Fortunately, for most people, you will notice some changes soon after losing weight. I have heard from many people that it takes about 4 weeks for you to see a difference in yourself, while others take 6-8 weeks. But in reality, the exact timeline depends on your specific situation.

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Personally, it took me a full 4 weeks to see results. It wasn’t until I was on it for this long that I realized why many dieting attempts in the past didn’t work. I left so fast! !

There are a number of factors that can speed up or slow down weight loss, so it’s important to consider your circumstances when setting your weight loss goals. Some people may see a big difference in just a few weeks, while others may have to stick around for a long time to see noticeable changes. (Read my weight loss story here)

Here are five factors that can affect how long it takes you to lose weight:

In general, people who start at a higher weight will see the number on the scale drop faster than those who start at a lower weight. When you gain weight, you burn more calories throughout the day just by being there. It is easy to create a large calorie deficit, which leads to rapid weight loss.

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However, for people who are underweight, weight loss may be noticeable at first. For example, losing 5 pounds is more important for a 150-pound person than a 300-pound person because 5 pounds is a larger percentage of their starting body weight.

The number of calories you eat per day is the most important factor in how quickly you lose weight. To lose one pound of fat, your body must create a deficit of 3,500 calories, which means you must consume fewer calories than you burn 3,500. The easiest way to achieve this is to reduce your daily calorie intake.

If you eat 500 fewer calories per day than you burn, you will lose 1 pound of fat per week. If you eat 1,000 fewer calories per day, you will lose 2 pounds per week. A large deficit will lead to rapid weight loss, but you should not overdo it when it comes to cutting calories. Small calorie deficits are easy to stick to, so they can help keep you on track.

How Long It Takes To Lose Weight On Keto

As long as you create a calorie deficit, you don’t need to make major changes to your diet to lose weight. However, improving the quality of your diet is always a good choice. If you switch from processed and high-sodium foods to healthy whole foods, you may notice a noticeable difference within the first few days. You lose water weight and reduce swelling, so you’ll likely feel and look skinnier in less time. (See my meal plan here)

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Your activity level determines the number of calories you burn throughout your life, which can have a big impact on your calorie deficit and weekly weight loss. Here are just a few factors that affect how many calories you burn in a day:

How consistent you are in your weight loss journey will affect how quickly you see results. If you are less strict with your diet or exercise on the weekends, your results will happen more slowly. If you stick to your plan every day, you will see rapid progress. However, find balance and be patient with yourself

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