How quickly can you lose fat if you are very overweight?

The central theses

1. Most very overweight or obese people can lose two to four pounds of fat a week without losing muscle.
2. The fastest way to lose weight at the start of a diet, and your weight loss rate will (and should) decrease as you approach your target weight.
3. Read on to find out if you should try to lose weight as quickly as you can without losing muscle, and much more!

Google "How Fast Should I Lose Weight?" And you get the same answer almost everywhere:

A pound a week.

And that's not bad advice.

You have probably heard that a pound of fat contains 3,500 calories. To lose a pound of fat a week, you only need to eat 500 fewer calories a day than you burn (500 x 7 = 3,500).

Simple, easy to remember and doable for most people.

There is only one problem with this little heuristic for weight loss:

If you have more than 25, 50, or 100 pounds to lose, losing one pound a week means dieting for months if not Years.

That's a long line to chop, especially if you've tried many times in the past not to lose weight.

Now for the good news:

If you are very overweight (25 +% body fat as a man or 35 +% as a woman) you can probably lose a lot more than a pound of fat a week.

Knowing what you do with your diet and exercise can help you safely lose two, three, or even four pounds of fat a week.

Of course, this strategy is not without drawbacks.

You will be hungry, have a strict diet, and will likely need to do some exercise.

The payoff, however, is that you can lose fat two or three times faster than most personal trainers, dietitians, and weight loss gurus recommend without endangering your health or losing large amounts of muscle.

So if you want to learn how to lose weight safely when you have a lot of weight to lose, keep reading.

In this article you will learn …

• What "Safe" Weight Loss Really Means
• How quickly you can lose weight safely
• Whether you should try to lose weight as soon as possible
• How to lose weight as soon as possible
• And more …

Let's start with an honest look at what constitutes "safe" weight loss.

What is "safe" weight loss?

At this point, you may be thinking, is it safe to lose two, three or more pounds of fat a week?

Won't that lower your metabolism, mess up your hormones and make your hunger skyrocket?

No, not necessarily.

The reason for this is that most of the negative effects of rapid weight loss occur in people who are already quite lean.

That said, metabolic and hormonal hobgoblins mostly play in people who are slim and try to get even slimmer, but rarely raise their heads in people who have a lot of fat to lose.

We don't have to go into the details, but suffice to say that rapid weight loss is not a guarantee of metabolic or hormonal problems. Instead, if you have little weight that causes problems, it is quick weight loss.

Read: "Metabolic Damage" and "Starvation Mode", unmasked by science

That said, there is something like "unsafe" weight loss.

The main health problems dieters in some race If you limit your calories for weight loss, it's a nutritional deficiency.

In many cases, people who are overweight already eat foods with a relatively low nutrient content. If you reduce your food intake to lose weight, you are consuming essential vitamins, minerals and fatty acids sinks. In some cases, they also eliminate whole food groups (cereals, dairy products, fruits, red meat, etc.), which goes on increases the risk of nutrient deficiencies.

Therefore, an "unsafe" weight loss diet is a diet that limits your food intake so much that you can no longer consume enough essential nutrients to support your health.

However, you can avoid these problems by getting most of your calories from whole, nutritious, minimally processed foods during your diet.

Read: How to eat healthy and actually enjoy it (really!)

By giving priority to such foods, you can consume a relatively small number of calories while meeting your daily nutritional needs. (Taking a good multivitamin is also a great way to fill nutritional “holes” in your diet.)

Of course, the more you limit your calories, the more carefully you have to pay attention to the quality of the calories you consume.

That said, if you only eat 1,500 calories a day, most of those calories should come from foods that contain as many nutrients as possible, and you won't have much room for goodies.

Summary: "Unsafe" weight loss really only means that you eat so few calories that you cannot eat enough essential nutrients to support health. You can avoid this problem by eating healthy.

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Warning: you don't just want to lose weight

While this is not a security issue per se, another common mistake that many dieters make is focused solely on losing Weight, regardless of whether this weight comes from muscle or fat.

This is especially true for people who are overweight or obese, who often develop a determined fixation when they reach a lower weight. While this is a worthy goal – you want to lose weight – you still want to keep muscle loss to an absolute minimum.

Why?

For one thing, losing muscle is a surefire way to lose thin fat. That means you have very little muscle in relation to your body fat.

Second, more muscle and strength and less fat are not only good for your ego – it means fewer physical limitations, accidents and disabilities, and better overall health and longevity.

For example, in an extensive five-year period study Scientists from the University of South Carolina, in which 3,069 men and 589 women aged 30 to 82 participated, found that it was those who best preserved their strength in old age 3 times Some form of physical impairment or disability is less likely to occur later in life than those who have least retained their strength.

All in all, you should try to lose as little muscle as possible, even if your main goal is to lose weight.

You are more satisfied with your look and feel and enjoy better health and longevity.

Summary: Even if your primary goal is to lose a lot of weight as quickly as possible, you want to do it in a way that minimizes muscle loss.

How quickly can overweight people safely lose fat?

Pretty damn fast.

The best example of this is a study carried out by scientists at the University of Las Palmas in Gran Canaria. In this case, the researchers had 15 overweight men, ages 18 to 55, who followed an absolutely groundbreaking diet and exercise program for four days.

Participants were on a diet that represented only 10 percent of their total daily energy consumption (TDEE) per day. That said, they had a 90 percent calorie deficit, and all of those calories came from either whey protein or sucrose (sugar).

If that wasn't bad enough, they would go 8 hours a day and do another 45 minutes with a hand crank machine, so they would have a 5,000 calorie deficit a day.

After four days, they lost an average of 4.4 pounds of pure body fat. Though they technically lost about 6.6 pounds of lean mass, most of it was due to weight loss. After allowing a few days for her body's hydration to return to normal, the researchers found that they had only lost about two pounds of muscle.

And if they had lifted weights and eaten enough protein, chances are they wouldn't have lost much muscle.

Based on this, one could say that an upper limit for fat loss is about one pound a day.

The problem, of course, is that even for more than a few days, this is completely unrealistic and impractical. While four pounds of fat loss in four days are impressive, if you have 50 or more pounds to lose, the needle won't move much.

In other words, small weight loss sprints like this look good on paper, but they're still a drop in the ocean in the big scheme of things.

What is a more reasonable goal?

How much fat can you consistently lose before your body starts chewing muscle?

Scientists have also known for some time that the more body fat someone has, the faster they can usually lose it without losing muscle. In other words, the more body fat you have, the more fat you can lose in a given period of time.

Thanks a study Under the direction of Seymour Alpert, a professor at the University of New Mexico, we can now roughly estimate when you will reach this point based on how much fat you need to lose.

Alpert analyzed data from previous studies involving people with a calorie deficit, whose body composition was also measured. Using various mathematical models, he then compared how much fat and muscle people had lost compared to the size of their calorie deficit.

Based on his analysis, he found what he thought was the maximum calorie threshold that the body can extract from body fat per day: 30 calories per pound of body fat per day.

We can use this formula to find out how many pounds of fat you can lose per week before you start losing muscle.

First find your body fat percentage.

For example, suppose Dan is 5 10 10, 220 pounds. Based on the guidelines In this articleDan estimates that he has about 40 percent body fat (obese).

Next, he would find out how much body fat he has in pounds.

To find this number, Dan multiplied his weight by his body fat percentage.

220 x 40 percent = 88 pounds of body fat.

Next, Dan multiplied his total fat in pounds by 30 (Alperts equation) to find out how many calories he could possibly lose per day before he started losing muscle.

88 x 30 = 2,600

That means Dan can realistically maintain a daily calorie deficit of around 2,600 calories a day without losing muscle.

To find out how many pounds of fat he could realistically lose per week, he multiplies the daily calorie deficit by 7.

2600 x 7 = 18,200

Then Dan would divide 18,200 by 3,500 (roughly the number of calories in a pound of body fat) to find out how many pounds of body fat he could lose per week.

18,200 / 3,500 = 5.2 (which we can round up to 5 pounds of body fat).

This means Dan can expect to lose no more than 5 pounds of body fat a week on average before starting to lose significant amounts of muscle.

However, this number will shrink along with Dan's body fat stores. In other words, as he gets leaner, the maximum amount of fat he can lose per week decreases, and he can no longer lose five pounds a week without losing muscle.

For example, suppose Dan loses 30 pounds in 6 weeks (an absolute best case scenario by the way) and now has only 58 pounds of body fat.

Since he has much less body fat than when he started his diet, he can only lose about 3.5 pounds of fat a week without losing muscle.

At this point, if he tried to continue losing 5 pounds of fat a week, he would lose about 1.5 pounds of muscle a week.

Although you can use the Alpert equation to estimate the maximum amount of fat you can lose per week, you don't necessarily want to target this fat loss for longer than a few weeks before recalculating and adjusting your diet accordingly.

In addition, you probably don't want to aim for this maximum weight loss rate for more than a few days anyway. Read on to find out why.

Summary: Most very overweight or obese people can lose fat for a short period of time, with a maximum of about 0.5 to 1 pound a day.

Should you try to lose weight as soon as possible?

Of course, just because of you can Losing 0.5 to 1 pound of fat a day doesn't mean you should.

Most people who try crash diets like this fall off the car and win back all the weight they lost and more.

Hunger, tiredness, craving, and the resulting cramps and guilt can make dieting feel like a fool, and people are often driven to despair and hopelessness.

You do not want that.

That means you don't want to be slow and steady if you have a lot of weight to lose.

research Research conducted by University of Florida scientists shows that the more weight people lose in the first few weeks of a diet, the more successfully they stick to their diet, the more weight they lose in the long term, and the more weight they keep away over the months and years after they reach their target weight.

Why?

Because quick results create trust in the diet, which leads to compliance and produces long-term results.

So the best solution is to thread the needle between slow, steady weight loss and crash diet, which for most people looks something like this:

This will be more or less the same for both men and women.

In other words, if you have more than 20 pounds of weight to lose, you can certainly aim for a weekly weight loss rate that is roughly halfway between the minimum that most people strive for (1 pound per week) and the maximum possible weight (according to Alperts Equation).

Keep in mind that as you become leaner, you will need to adjust your desired weight loss rate.

For example, let's say you have 80 pounds to lose. You are on a diet for six weeks and lose 18 pounds (three pounds a week).

At this point, you only have about 60 pounds to lose, so you want to reduce your targeted weight loss rate to 2.5 pounds a week. You go on a diet for another eight weeks and lose another 20 pounds (2.5 pounds a week).

Now you only have 40 pounds to lose. In this case, you want to aim for a weekly weight loss of about 2 pounds a week and so on and so on.

Summary: Most very overweight or obese people should try to lose weight at a rate of around 2 to 4 pounds a week. This is fast enough for quick results, but not so fast that muscle loss is likely to occur.

How to lose fat as soon as possible

To lose fat as quickly as possible without losing muscle, you need to do the following five steps:

1. Use an aggressive calorie deficit of around 40 percent.
2. Eat a high protein and high carbohydrate diet.
3. Do a lot of heavy weight lifting.
4. Keep your cardio to a minimum.
5. Take supplements that have been proven to accelerate fat loss

Before reading further, however, take a moment to make sure that you actually have to follow this plan.

If you have less than 20 pounds to lose, or less than 25 +% body fat as a man or 35 +% body fat as a woman, you should try to lose weight more slowly. Trying to lose weight too quickly does more harm than good and almost certainly leads to muscle loss, lethargy, poor performance in the gym, extreme hunger and other nasty side effects.

Read this article if this applies to you:

The Complete Guide to Safe and Healthy Losing Weight Fast

Even if you have more than 20 pounds to lose if you have never followed a structured diet like this before, I strongly recommend reading this article, following the advice, and then considering losing weight faster if you do the results are not satisfied.

Why?

Because nobody needs a drastic weight loss diet to get the body they want. You just have to stick to an effective diet long enough for it to work.

That said, if you have more than 20 pounds to lose and want to get rid of your excess weight as soon as possible, you want to follow this plan:

1. Use an aggressive calorie deficit of around 40 percent.

This is enough to produce about two to four pounds of weight loss for most people who are very overweight or obese.

To find this number, you must first calculate yours Total daily energy consumption (TDEE) or how many calories you burn per day. Read this article to learn how:

This is the best TDEE calculator on the web (2020)

If you know your TDEE, multiply it by 0.6. (To maintain a 40 percent calorie deficit, eat 60 percent of your TDEE a day.)

For example, if you find that your TDEE contains about 3,000 calories a day, the math looks like this:

3,000 x 0.6 = 1,800.

So you want to eat about 1,800 calories a day.

Read: How Fast Can You Lose Fat Without Losing Muscle? (According to science)

2. Eat a very high protein diet.

While the scientific search for the "A real diet"It continues, we know one thing for sure: It will contain a lot of protein.

The bottom line is study after this study after this study confirms that a high protein diet is superior to the low protein diet in every respect.

Especially people who eat more protein …

This is all the more important if you limit your calorie intake for fat loss as sufficient protein intake plays a major role in maintaining lean mass.

So how much protein should you eat?

Well, This article breaks everything downBut the long story is, if you cut so aggressively, you want to get about 1 gram of protein per pound of body weight a day.

That may seem like a lot, but it is necessary to avoid losing muscle if you lose weight so quickly.

Read: Should You Use Protein Sparing That Was Quickly Modified To Lose Weight?

Using the example from earlier, our 220-pound dan wants to eat about 220 grams of protein a day.

For most very overweight or obese people, this is about 50 percent of your average calories.

After you have finished your protein intake, you can split the rest of your calories between carbohydrates and fat. That means if you get 50 percent of your calories from protein, you get 25 percent of your calories from carbohydrates and fat.

You can eat more or less fat or carbohydrates, but I recommend getting at least 15 percent of your calories from fat and carbohydrates.

That said, you can increase your carbohydrates to 35 percent of your calories and reduce your fat to 15 percent of your calories, or vice versa, but I don't recommend getting lost outside of these areas.

An extremely low-fat and low-carbohydrate diet can cause a variety of problems, and maintaining at least some carbohydrates and fat in your diet will produce better results in the long run.

Read: Is A Low Carb Diet Really Better For Weight Loss?

3. Do a heavy weight lifting.

There are many ways to train your muscles, and if the goal is to gain size and strength as quickly as possible, there is nothing better than heavy weight lifting.

It is better than exercise equipment. "pump"Classes, Bodyweight exercises, Yoga, pilates and anything else you can do Develop muscle definition.

What do I mean by "heavy compound" lifting?

By "heavy" I mean that you should mainly work with weights in the range of 75 to 85% of yours one repetition max (1RM), including weights that allow you to do 6 to 10 reps before failing.

And from "connectionI mean, you should focus on exercises that train multiple major subjects Muscle groups, how Squatting, Deadlift, and Bench press.

By exercising in this way, you can not only build more muscle, but also lose fat faster.

While heavy weight training may not leave you in the same sweaty, heart-pounding, breathless mess as training with high reps, light weight, or cardio, it still burns about as many calories.

This is mainly thanks to what is called "Afterburn effect, ”This is the climb in Metabolic rate This happens between sets and after your workout when your body is recovering. research shows that this can add up to several hundred calories after an intense weight lifting over the days.

research also shows that the big compound movements like squats, bench presses and deadlifts are the types of exercises that cause the greatest increase in metabolic rate.

So if you want to get as much muscle while cutting and burn as much fat as possible, you want to do a lot Push, pull and squat.

That said, you can easily overdo it if you follow a very low-calorie diet like this. So I recommend that you do not lift weights more than three times a week while following this special protocol.

You can do more than that, but there are few benefits and your risk of injury and burnout increases quickly.

If you're looking for an effective strength training program for three days a week, check out this article:

The 12 best scientifically based strength training programs for building muscle and strength

4. Do simple cardio.

You don't have to do cardio to lose weight –right diet alone is enough.

That said, some cardio can speed up weight loss significantly, and if you do it right, it has more or less no disadvantages and some additional health benefits.

Read: Can you take advantage of all the benefits of cardio by lifting weights?

What type of cardio is best?

You may be surprised to hear this, but definitely not high-intensity interval training (HIIT). While HIIT, circuit training, and other types of high-intensity cardio are currently trending for weight loss, they're a bad option if you're severely restricting your calories for fat loss.

For one thing, you already have such a large calorie deficit that the slight increase in calorie burning doesn't make much of a difference in your weight loss.

Second, it is very easy to overdo high-intensity interval training if you severely limit your calories. Extreme fatigue, joint pain and burnout are the usual results, and the risks are simply not worth the meager rewards.

So what should you do instead?

Simple cardio.

A good place to start is 30 minutes on foot at a comfortable pace a day. This is enough to easily boost fat loss and significantly improve your health, while being so simple that it doesn't affect your weight lifting or quality of life.

Read: The easiest cardio workout you can do (it actually works)

5. Take supplements that have been shown to accelerate fat loss.

I saved this for the last time because it is the least important piece of the puzzle.

Unfortunately, not a lot of weight loss pills and powders will give you the body you want.

Dietary supplements do not form great body shapes. Proper training and nutrition. And that will never change. Supplementation will never overshadow exercise and nutrition.

However, there are safe, natural substances that have been scientifically proven to promote fat loss, strength, muscle growth, endurance, and your overall health and well-being.

If you know how to promote fat loss through proper eating and exercise, as we just covered it, certain supplements can speed up the process.

Based on my personal experience that I've been training and working with for over 10 years thousands of peopleI can safely say that a proper weight loss routine can increase fat loss by about 30 to 50%.

And here are these additions:

3 to 6 milligrams of caffeine per kilogram of body weight per day.

While weight loss amounts to energy consumption versus energy consumption, caffeine helps you lose fat Increase your body's daily energy consumption.

Caffeine too improves strength, Muscle endurance, and anaerobic performance, and also reverses the "morning weakness" experienced by many weight lifters.

Part of maximizing caffeine's fat loss is to prevent your body from doing so build up too much tolerance, however. The best way to do this is, of course, to limit intake.

I recommend the following:

• Add 3 to 6 mg of caffeine per kg of body weight before training. If you are not sure about your sensitivity to caffeine, start with 3 mg / kg and work from there.
• Keep your daily intake at or below 6 mg per kg body weight. Do not take 6 mg / kg before training and then drink a few coffees all day.
• Include 1 to 2 decaffeinated days per week and 1 decaffeinated day per week. A low day should be half of your normal intake, and a day without a day is less than 50 mg of caffeine (you can drink a cup or two of tea, but not coffee, energy drinks, caffeine pills, etc.).

Personally, I get my caffeine from Legion's pre-workout. pulsecontaining 350 mg of caffeine per serving along with clinically effective doses of 5 other ingredients that have been scientifically proven to improve exercise performance:

• Beta alanine. Beta-alanine is a naturally occurring amino acid that reduces exercise-related fatigue, improves anaerobic training capacity, and can accelerate muscle growth.
• Citrulline malate. Citrulline is an amino acid that improves muscle endurance, relieves sore muscles, and improves aerobic performance.
• Betaine. Betaine is a compound that occurs in plants such as beets improves muscle endurance, and increases strength.
• Ornithine. Ornithine is an amino acid that is found in high amounts in dairy products and meat reduces fatigue with longer movement and promotes lipid oxidation (burning fat for energy as opposed to carbohydrates or Glycogen).
• Theanine. Theanine is an amino acid found mainly in tea reduced the effects of mental and physical stress, increases the production of nitric oxide, which improves blood circulation, and improves alertness, focus, Attention, memory, mental task performance, and Mood.

And what you won't find pulse is also special:

• No artificial sweeteners or flavors.
• No artificial food colors.
• No unnecessary fillers, carbohydrate powder or junk ingredients.

The bottom line is if you want to know what a pre-workout should feel like … if you want to experience the kind of energy boost and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver … then you want to try out Pulse.

0.1 to 0.2 milligrams of yohimbine per kilogram of body weight before training.

Yohimbine is a natural substance that increases fat loss, and is particularly helpful With lose stubborn fat in the abdominal, hip and thigh area.

However, there is a catch.

Studies show that yohimbine only works when the insulin level is at its lowest. And that means that the only way to help you lose fat faster is to exercise when you are sober.

Regarding a specific yohimbine supplement, I recommend that you look at Legion's fat burner before training Wrought today.

Each serving contains clinically effective doses of yohimbine, HMB and CDP choline help you burn stubborn fat faster, keep your muscles and have better Workouts.

1 to 2 servings of my Phoenix fat burner per day.

Phoenix ist eine Fatburner-Legion, die entwickelt wurde und sieben natürliche Verbindungen enthält, die nachweislich dazu beitragen, dass Sie schneller Fett verlieren, einschließlich Synephrin, Grüner Tee Extrakt, and Forskolin.

Das Endergebnis ist, wenn Sie schneller Fett verlieren möchten, ohne eine Reihe von Stimulanzien oder aggressiven Chemikalien zu nehmen, Dann möchten Sie Phoenix heute ausprobieren.

Wenn Sie mehr über die besten Nahrungsergänzungsmittel für den Fettabbau erfahren möchten, einschließlich der Wirkungsweise der guten und der schlechten Wirkstoffe, lesen Sie diesen Artikel:

Der endgültige Leitfaden zur Ergänzung zum „Fatburner“: Was funktioniert und was nicht und warum

Das Fazit, wie schnell Sie Fett verlieren können

Obwohl viele Leute denken, dass ein schneller Gewichtsverlust von Natur aus unsicher ist, stimmt dies nicht.

In Wirklichkeit bedeutet "unsicherer" Gewichtsverlust nur, dass Sie Ihre Kalorien so weit einschränken, dass Sie nicht mehr genügend essentielle Nährstoffe zu sich nehmen können, um Ihre Gesundheit zu unterstützen. Solange Sie sich gesund ernähren, sollte dies kein Problem sein.

Ein häufigeres Problem bei Menschen, die versuchen, so schnell wie möglich Gewicht zu verlieren, ist der Muskelverlust. Einfach ausgedrückt, auch wenn Ihr primäres Ziel darin besteht, so schnell wie möglich Gewicht zu verlieren, möchten Sie dennoch so wenig Muskeln wie möglich verlieren, sowohl für Ihr Aussehen als auch für Ihre Gesundheit und Langlebigkeit.

Wenn jemand mehr als 20 Pfund Gewicht zu verlieren hat oder als Mann mehr als 25 Prozent Körperfett oder als Frau 35 Prozent Körperfett hat, kann er sicher 2 bis 4 Pfund Fett pro Woche verlieren, ohne Muskeln zu verlieren .

Um dies jedoch erfolgreich durchzuführen, müssen Sie die folgenden fünf Schritte ausführen:

• Verwenden Sie ein aggressives Kaloriendefizit von etwa 40 Prozent.
• Essen Sie eine sehr proteinreiche Diät.
• Machen Sie ein schweres, zusammengesetztes Gewichtheben.
• Mach ein bisschen Cardio.
• Nehmen Sie Nahrungsergänzungsmittel ein, die nachweislich den Fettabbau beschleunigen.

Wenn Sie das tun, verlieren Sie bemerkenswert schnell Fett.

Obwohl ich dies einige Male erwähnt habe, muss es wiederholt werden:

Bevor Sie nach diesem Plan versuchen, Gewicht zu verlieren, versuchen Sie zunächst einen moderateren, nachhaltigeren Ansatz.

Lesen Sie diesen Artikel, um zu erfahren, wie dies aussieht:

Der vollständige Leitfaden zum sicheren und gesunden schnellen Abnehmen

Wenn Sie immer noch darauf bedacht sind, so schnell wie möglich Fett zu verlieren, denken Sie daran, dass Ihre Gewichtsverlustrate abnehmen wird (und sollte), wenn Sie schlanker werden.

Das heißt, Sie könnten zu Beginn Ihrer Diät vier Pfund pro Woche verlieren, und dies könnte sich gegen Ende auf zwei Pfund pro Woche verlangsamen, wenn Sie sich Ihrem Zielgewicht nähern.

Dies ist normal, natürlich und wünschenswert, da der Versuch, zu schnell abzunehmen, wenn Sie schlanker werden, zu Muskelverlust führt.

Halten Sie sich jedoch an den Plan, und Sie verlieren monatelang mehrere Pfund Fett pro Woche, ohne Muskeln zu verlieren.

Wenn Ihnen dieser Artikel gefallen hat, teilen Sie ihn bitte auf Facebook, Twitter oder wo immer Sie online abhängen möchten! ?

Was halten Sie davon, so schnell wie möglich Fett zu verlieren? Haben Sie noch etwas zu teilen? Lass es mich in den Kommentaren unten wissen!

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