When did you lose weight after starting to diet and exercise?

For those of you who are trying to lose weight, you may often wonder when you can lose weight? When can your BMI (body mass index) fall into the ideal category? So, do you know the answer until now? Take it easy, if you are still wondering when you will lose weight after starting a diet, consider the following reviews.

How long will it take for you to lose weight?

Unfortunately, there is no definitive answer as to how quickly weight loss will appear to be. According to Robbie Clark, a sports nutritionist, there is no exact calculation about this thing. Because everyone is different, including their body's response to the exercise they do. The metabolic rate of people also varies, so it is difficult to establish a benchmark for how fast you should lose weight.

Some people who have started exercising regularly 3 times a week and limiting calories may lose 1 kilogram within 1.5 to 2 weeks of starting a diet. However, many are not like this, so this measure cannot be used as a benchmark.

In fact, the ideal weight loss every week is between 0.5 and 1.5 kilograms. So within a month, it is expected that you will lose 2-5 kilograms of weight. It is not recommended to immediately lose weight to the extreme, for example 10 to 20 kilograms per month. This will actually be bad for your health.

Several factors influence how quickly change will occur

1. The sports factor

People who both exercise 3 times a week do not necessarily experience the exact same weight loss. This all depends on the duration of each exercise, the intensity of the exercise, and also the type of exercise being done. Therefore, exercise is difficult to determine how fast you lose weight.

2. Biological factors

Talking about biological conditions is certainly not far from the body's metabolism. The body must carry out basic functions (breathing, thinking, circulating blood, etc.) which will use 50-70 percent of the calories in the body. The rate at which your body uses calories or energy for basic body functions at rest is called the basal metabolic rate or basal metabolic rate (BMR).

Because everyone's metabolism is different, the speed at which you lose weight after starting a diet will also differ from one person to another.

3. Nutritional intake factors

Your nutritional intake is also an important factor. Ideally, to lose weight, reduce 500-1,000 calories per day. For example, if you usually eat 200 grams of rice at every meal, you can reduce it to 100 grams, from which you have reduced 175 calories from what you normally eat.

In fact, not everyone will stick to their diet or even do the wrong thing when eating less. There are those who think they have eaten less, but still drink high-calorie drinks (sweetened iced tea or soda for example).

There are also people who force themselves to cut calories too much, for example, 1,400 calories. So it's possible to lose weight quickly, but it won't last long because the body lacks essential nutrients. This is what makes the speed of weight loss different for each person.

4. Stress conditions

According to dr. Pamela Peeke on the Prevention page, stress can hinder the process of losing weight or even adding weight. Whenever you are stressed, your brain releases the hormone adrenaline. This hormone makes the body tend to store more energy (calories) in the body.

At the same time, your body also experiences a cortisol surge, which tells your body to immediately replenish energy even though you haven't used up a lot of calories in your body. As a result, you become hungry, even very hungry. The body will continue to pump cortisol as long as the stress continues. So you arecravings sugary, salty, and high-fat foods to stimulate the brain to release brain chemicals that have a pleasure and reduce tension effect.

Now, for people who are experiencing stress, losing weight will be even more difficult. It takes even longer to lose weight because of the stressful conditions he is experiencing.