Exercise For Weight Loss
A Answers (4)
Being able to notice your weight loss changes largely depends on the calorie deficit you have created for yourself however you can typically expect to see one to two pounds of weight loss per week if you follow safe weight loss guidelines. Knowing that there are 3500 calories in one pound of body fat makes it simple for you to estimate your expected weight loss based on your daily calorie deficit. For example, if you are only consuming 1500 calories per day and expending 2500 calories per day, then you are creating a daily deficit of 1000 calories per day. At the end of one week you will have created a 7000 calorie deficit which, when divided by 3500 calories, means you will have lost two pounds for that given week. Please keep in mind, water and hormone fluctuations can also affect your body weight. But if you keep your caloric deficit between 500 and 1000 calories per day, on average, you will lose one to two pounds per week.
It may take up to four to six weeks to see a reduction in pounds on the scale, but you may feel a difference in how your clothes fit. This is why: You may be losing fat, but you may also be gaining muscle if you are also doing strength training. Muscle weighs more than fat tissue so the scale may not budge. The good thing is muscle burns more calories, so you want to be building muscle. Muscles are our fat burning machines...so give it time and you will see body shape changes, even if the scale stays the same. Pound for pound muscle takes up less space on your body so you may see a loss in inches before a loss in pounds.
Instead of using the scale as a means of measurement, try measuring the circumference (around) your hips, chest and waist. This may be a more motivating measure than the scale. Ultimately its how your clothes feel on you, and how you are feeling. So don't forget all the other positive effects exercise has on the body...such as more energy, self confidence, sleeping better, etc.
And remember, the next person may have a faster weight loss in the beginning and may slow down later (there a lot of factors that affect weigh loss). But if you stay consistent....it will happen.