Is it healthy to lose 8 pounds in a week?
Losing 8 pounds in a week is unsafe and unhealthy. This type of rapid weight loss is not recommended.
It takes a deficit of 3500 to lose a pound of fat. This means, to lose 8 pounds requires a higher calorie deficit of 28,000. It comes down to a daily calorie deficit of 4000. An extreme amount that’s four times the recommended amount for healthy weight loss.
You’d have to go on a drastic low-calorie diet to maintain this type of calorie deficit. Also, you’d have to exercise for longer. An extreme approach to weight loss that is unsafe and unhealthy.
Whether your goal is to lose 8 pounds for a special event, it’s best to have a realistic timeframe in mind. This way, you don’t have to resort to any extreme measures to lose weight.
How much weight can you lose in a week?
On average, expect to lose 1 – 2 pounds in a week or about 1% of your total body weight. This is the rate at which most experts recommend you lose weight.
However, keep in mind that these can vary from person to person. Several factors influence how quickly you lose weight. These include factors such as; activity levels, age, gender, weight, and height.
Safe and realistic weight loss
Weight loss occurs when the body burns more calories than you consume. It creates a deficit allowing you to lose weight. With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort to a daily calorie deficit of 1000 to lose two pounds a week. You can achieve this by eating less and exercising more.
First, determine how many calories you need to eat. Use this calorie calculator for more accurate results. Once you have determined how much you need to eat to lose weight. Track your daily food consumption to ensure you’re eating at a deficit.
Use apps such as myfitnesspal or write it down in a food journal.
Don’t fall into the temptation of reducing your calories too low. Most experts recommend a moderate calorie reduction of at least 500. This way, you have plenty of calories left to survive on, even as you aim to lose 8 pounds.
Eat more nutrient-dense foods.
Eat more nutrient-dense food to keep yourself fuller for longer. Start your day with high-protein foods instead of the usual sugar-filled bowl of breakfast cereal. Diets high in protein are great for weight loss as they reduce appetite. Have some high-fiber lentils or chickpeas for lunch. They’re just as effective at keeping you full.
Add volume to your meals with the vegetables. Due to their high water content, you can enjoy several servings without worrying about extra calories.
Lastly, swap refined carbs for complex carbs. Simple carbs such as; white bread are digested easily and absorbed causing a spike in blood sugar. This results in increased cravings and appetite. Complex carbs, on the other hand, take longer to break down.
Do some cardio and lift more weights.
Healthy adults should spend at least 200 minutes exercising weekly. Not only is this good for health but also weight loss.
With exercise, you can burn extra calories to lose 8 pounds faster. Alternate between cardio and weight training for best results. While cardio helps you burn calories, weight training helps you build more muscles.
Also, focus on exercises you enjoy doing. This increases your willpower and makes exercising a fun activity. Start slow and build momentum as you go.
Is it healthy to lose 8 pounds in a week? Conclusion
It is not safe to lose 8 pounds in a week. This type of rapid weight loss is not recommended due to the negative effects on your health. Expect to lose 8 pounds in 4 – 8 weeks.