The struggle for weight loss is often real for many women, as the common expectation of losing five or more pounds a week is not realistic. According to nutritionist Jonathan Valdez, RDN, women should aim for a more achievable goal of losing one to two pounds per week. This steady pace not only increases the likelihood of keeping the weight off but also reduces health risks associated with rapid weight loss.
Dr. Keerthana Kesavarapu, a gastroenterologist, emphasizes the importance of pacing oneself when trying to lose weight. Losing weight too quickly can lead to health issues like fatigue, muscle and bone loss, and irregular periods. Before embarking on any weight loss method, consulting with a healthcare professional or registered dietitian is crucial to determine the best approach for individual needs.
To support weight loss efforts, a combination of strength training and cardio exercise is recommended. Trainer Bree Mitchell suggests incorporating 60-90 minutes of movement each day, including cardio and full-body strength training. It’s essential to build up gradually to avoid injuries, especially for those new to regular exercise.
When it comes to caloric intake, creating a calorie deficit is key to losing weight. Valdez advises staying above 1,200 calories per day and cutting back on 500 calories through diet or exercise to achieve a two-pound weight loss per week. However, individual caloric needs vary, and consulting with a professional is recommended to create a personalized plan.
Overall, the emphasis is on safe and sustainable weight loss. Dr. Kesavarapu highlights the importance of focusing on long-term health changes rather than strict weekly weight loss goals. By adopting healthy habits, making mindful food choices, and seeking professional guidance, women can achieve their weight loss goals safely and effectively.