Weight loss also includes other things besides fat loss, so the actual speed of weight loss is determined by several individual factors, and it is extremely difficult, if not impossible, to give a precise answer to the question about how long it will take to lose weight says Dietitian Sheela Seharawat, the founder of Diet Clinic.
The first thing that is lost in the body is water. This loss can reach 24 kg in a week, but we want to emphasize that this is very dangerous for health and can lead to dehydration.
The maximum fat volume, which a healthy person can lose, is approximately 1–1.5 kg per week. Usually, at these maximum values, only overweight people are able to achieve. In comparison, a woman with an average weight of 60 kg can lose at most about 0.5–0.6 kg a week according to experts at Weight Loss Clinic.
By losing weight, we don't just lose fatty tissue. Many studies indicate that when we are on a diet, we lose weight from muscles too, losing on average 75% fat and 25% muscle mass. A large percentage of lost weight can also be water since it represents 70% of a person's weight.
Weight loss is not constant and does not occur with regular speed. Different people lose weight at different rates. This is so because weight reduction depends on various factors, such as starting weight, diet, lifestyle, physical activity, health status, genetic predisposition, metabolism, stress level, etc.
Our body was formed and developed in the conditions of the prehistoric age, when hunger, and not obesity, was the greatest danger. Therefore, our body was not designed to lose weight but to survive. In reality, if you have dramatically reduced the calories taken, the brain takes steps to delay metabolism and maintain calories. This is also one of the main reasons why weight loss is slower than weight gain.
Too fast weight loss is usually a consequence of artificial changes in our eating habits. It is not surprising that this does not give the body enough time to adapt to the news. Thus, even though our physical weight has changed, our mental approach to food and nutrition remains unchanged. For this reason, it is advisable to lose weight gradually. During this process, measures must be taken to recover lost muscle mass and in no way allow dehydration of the body.
The best way to lose weight but maintain muscle mass is to consume protein and undergo strength training.