The Weight Control Information Network reports that people with obesity who follow such diets may lose up to 5 pounds per week, or about 3 pounds in four days. Other methods may yield different figures.
If your goal is 4 pounds, that means a whole pound of muscle lost in one week. Plan on at least two sessions in a week and address every major muscle group with one exercise. Do eight to 12 repetitions of the exercise using a weight that feels heavy by the last couple of repetitions.
Closely following gastric bypass surgery or another type of weight-loss surgery, for example, a patient may be able to lose closer to 5 pounds in four days. Weight-loss progress depends on how many calories you are able to consistently burn or save in relation to how many calories you eat.
Since a pound equals 3,500 calories, it’s generally recommended you aim for a 500- to 1,000-calorie daily deficit to lose a pound or two per week. If you burn up to 3,000 calories per day and can restrict your intake to 1,600 calories daily, you can lose almost 3 pounds in a week.
How long does it take to lose weight?
With the safe and reliable weight-loss combination of diet and exercise, it’s difficult to lose more than about a pound within a four-day period of time. However, depending on how much you weigh and the techniques you employ to slim down, it could be possible to lose 3 pounds or more in as many days. No matter how speedy your progress, it’s …
Weight-loss progress depends on how many calories you are able to consistently burn or save in relation to how many calories you eat. The more calories you burn or save, the quicker you will lose weight.
A 200-lb. person can burn more than 700 calories per hour with jogging, more than 800 with a stair treadmill and more than 900 with jumping rope. That much exercise could lead to a total weight loss of around 2 pounds or more in four days, especially if you combine it with low-calorie eating. Advertisement.
Risks. Losing weight quickly can be risky business. Thrusting yourself into vigorous workouts or dramatically cutting calories are not sustainable long-term methods for weight loss, and they may increase the likelihood that you’ll gain back the weight when you return to old habits.
How long does it take to lose 4 pounds?
The closer you are to your goal weight, though, the slower weight loss comes. To lose 4 pounds in seven days , you might have to resort to extreme measures that could affect your ability to lose weight after one week. Although you might have a goal you desperately want to reach, consider the implications of extreme measures for the long term.
Weight training also helps prevent the loss of muscle mass that often occurs when you create a calorie deficit. Expect to lose 25 percent of each pound as lean muscle if you don’t exercise. If your goal is 4 pounds, that means a whole pound of muscle lost in one week.
Giving up all processed foods and treats helps you maintain a low-calorie intake. Fast food, frozen dinners, restaurant meals, chips, soda, refined grains and sweets contain significant calories without offering a lot of nutritional value.
Once you reach your weight-loss goal, you may not have to maintain such an extreme calorie deficit, but eating more whole foods and avoiding processed ones promotes good health, maintenance of a healthy weight and optimal nutrition. Advertisement.
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