Many people aim to slim down for a specific event, which means they have a precise time frame. But even so, the most important thing is your health. That said, you should always prioritize the safest weight loss. Numerous fad diets state that they can help you shed an enormous number of pounds in a short term. However, rapid weight loss is almost never a great idea. Methods that those diets use often bear lots of risks and are accompanied by many side effects. With this in mind, instead of looking for a diet that, as it claims, can help you shed an extreme number of pounds in a short time, start from the opposite end of the equation and ask for example “How much weight can I lose in 8 weeks?”. In this article, you will find out why rapid weight loss is not a good choice, what is a healthy weight loss pace and how many pounds can you safely shed in 8 weeks.
Understanding Healthy Weight Loss
“Lose 5 pounds in a week”, “Lose 10 lbs in a week”, “Lose 1 pound in a day” - these are some of the promises that many popular diets feed you. Unfortunately, a number of people tend to believe the claims that those fad diets make, and hope that their excess pounds will miraculously disappear once they start dieting. But then reality hits hard: it is impossible to lose that much weight in such terms in a healthy way. Nutritional plans that claim to have such an “unbelievable result” are either too restrictive, and poorly balanced, or simply ineffective.
The Science of Weight Loss
When you consume fewer calories than you burn, your body begins to use its stored fat as an energy source. That is how you lose weight (14). This means, to slim down you need to create a caloric deficit, in other words, eat fewer calories and work out more (10). If you have set your mind on spending 8 weeks for weight loss, you should know which result to expect, in order to track your progress and stay motivated. Now, let’s calculate how many pounds you can shed while following a healthy diet that creates an adequate caloric deficit.
Realistic Expectations for 8-Week Weight Loss
Experts recommend reducing your daily energy intake by 500-1,000 calories (2). And one pound of fat contains 3,500 calories. This means that you can lose about 1-2 pounds in a week (16). Next multiply this by 8, and you will get 8-16 pounds. As you can see, it is best to cut your daily caloric intake by 500-1,000 and enjoy a healthy result.
The Dangers of Rapid Weight Loss
After learning how weight loss works and how many calories you should reduce to shed 1-2 pounds, you may think: “But what if I reduce my caloric intake even more?”. Creating an extreme caloric deficit is what many fad diets are based on. You need to keep in mind that if a diet requires you to eat a very limited variety or quantity of foods, it can’t be a healthy diet. The human body is a complicated system, which requires lots of different nutrients to perform its functions properly. If you consistently fail to provide your body with vital nutrients, nutritional deficiency occurs. Although in some cases doctors prescribe very-low-calorie diets which lead to weight loss, such nutritional plans should be followed only under medical supervision (16). Never attempt to extremely limit your caloric intake simply because you want to lose weight fast.
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Why Slow and Steady Wins the Race
Every process should go at its own pace. The pace is especially important when it comes to weight loss. Experts recommend losing 1-2 pounds a week. This result is sustainable and healthy. If you are wondering: “How much weight can I lose in 8 weeks?”, then if you stick to a safe and gradual weight loss, your result will be 8-16 pounds.
Making Lifestyle Changes for Sustainable Weight Loss
It is impossible to slim down if you don’t make any changes in your life. Those who are not new to fitness and a healthy lifestyle know that nothing comes free, and you have to spend a lot of time and effort to reach your body goals. Of course, you can understand those people who wish their excess fat would just vanish while they keep on munching on sweets, French fries, burgers, pizza, and salty snacks. However, that is not how weight loss works. So, if your goal is to put on a dress that is a couple of sizes smaller, show off your flat belly, or flex your impressive biceps, then you need to adjust your current dietary and workout routine.
Diet Adjustments
Even little kids know that there are foods that are good for you and those that are bad for you. You don’t need to be a nutritionist to understand that there is a great difference between the modern diet rich in junk food, added sugars, saturated fats, and refined carbs, and a healthy diet packed with lean proteins, complex carbs, healthy fats, vitamins, and minerals. If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way - the BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process!
You can create a caloric deficit with the help of a balanced diet and regular exercise. To make sure that your body gets all it needs from food, try to eat up on such foods as fruits and vegetables, lean meats, fatty fish, whole grains, dairy products, beans and legumes, and nuts and seeds.
Foods to Embrace
- Fruits and Vegetables: The basis of any healthy diet, fruits and vegetables are some of the relatively least caloric foods. Besides that, they are filled with a great plethora of essential vitamins and minerals. They are also a great source of fiber, which adds to your feeling of fullness, and aids digestion. Following a diet rich in fruits and vegetables has numerous benefits, including improved cardiovascular health and weight loss (7).
- Lean Meats, Eggs, and Dairy: Filled with protein. This dietary component is essential for the proper functioning of your body (4). It is especially beneficial for those who try to slim down or build muscle since it promotes muscle growth and adds to the feeling of fullness.
- Fatty Fish: Not only packed with protein and vital micronutrients but also is a great source of healthy unsaturated fats. Mono- and polyunsaturated fats are known to have a beneficial effect on cardiovascular health.
- Beans and Legumes: Irreplaceable in vegetarian and vegan diets, beans and legumes are some of the richest sources of plant protein. They are low in fat and rich in fiber, which makes them a great option for your weight loss menu.
- Whole Grains: The healthiest of all grains, whole grains are filled to the brim with complex carbs, vitamins, and minerals. They can help you stay full while lowering the risk of cardiovascular disease, diabetes, certain cancers, and other health problems.
Foods to Limit or Avoid
- Unhealthy Fats: Unlike healthy fats, their antipodes, unhealthy fats have no benefits to offer you. On the contrary, regular consumption of saturated and trans fats leads to increased levels of LDL cholesterol, which increases the risk of heart disease and stroke. Saturated fats can be found in lard, butter, high-fat and processed meat, and full-fat milk, yogurt, and cheese (3).
- Refined Carbs: Although refined carbs provide you with energy, it doesn’t last long, so you feel the need to eat something more to get more energy, and this results in weight gain. Refined carbs are also not as nutritionally rich as unrefined carbs. They lack fiber, which helps you stay full and promotes digestive health.
- Sugary Drinks and Alcohol: Great examples of liquid empty calories since they increase your energy intake without providing you with any essential nutrients.
- Salty Snacks, Sweets, and Junk Food: Also filled with empty calories, so their consumption does you no good.
- Added Sugars: Can be found in almost every ready-to-eat and highly processed food. These are some of the worst types of food that you can eat, since they went through so many processes that their original value has been lost.
Incorporating Exercise
It is only natural that if you want to shed a couple of pounds of excess fat, you need to increase your physical activity level. It will not only make you burn calories while you train but also help increase your muscle mass, which in turn boosts your metabolism, making you burn more energy even at rest. Some of the best calorie-busters are cardio and HIIT. The most important thing about working out is enjoying not only the results but also the process. Therefore, you should choose something that you like personally. If you are too busy and don’t have time for a full-on workout, try to increase your day-to-day physical activity. Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting - BetterMe has a lot to offer to both newbies and experts!
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Besides your dietary plan, you should also change up your workout routine. Increase your levels of physical activity and try some cardio, HIIT, weightlifting, or whatever feels right for you.
Real-Life Transformations: Examples of 8-Week Success
Lori Lowell's Journey with Fit in 10
It was a June morning in 2016 when Lori Lowell reached her breaking point. Overwhelmed by work, family responsibilities, and feeling physically run down, she knew she needed to make a change. Determined to lose weight for good, Lori started walking and discovered Prevention's Fit in 10 program.
The Fit in 10 program, which pairs simple 10-minute meals with 10 minutes of easy exercise a day, appealed to Lowell because it wasn't a quick fix but a sustainable lifestyle change. Following the meal plan and squeezing in a 10-minute routine before or after work, she quickly saw improvements in her energy and stress levels.
Within a month, Lowell's back pain was gone, she was sleeping soundly, and her clothes started to loosen. After just 8 weeks, Lowell felt years younger and had lost 13 pounds. She could enjoy her gardening without struggling and felt better in her clothes.
Christine Szpynda's Experience with Fit in 10
"Overworked and overbooked" is how Christine Szpynda described her life when she signed up for our new Fit in 10: Slim & Strong-for Life! program. Juggling a career and a busy home life, she felt tired all the time and needed a simple routine she could do in the morning.
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Christine discovered that she didn't have to work out for an hour at a time to see results. She felt a difference right away, realizing she could fit in a 10-minute workout before work and feel proud of getting active. Christine also noticed increased energy levels throughout the day.
By following the Fit in 10 eating guidelines, she learned how to eat clean and practice portion control, trading processed carbs for healthier options like salads and salmon. Within a few weeks, Christine noticed changes in her body, and by the end of 8 weeks, she had lost 16 pounds and a total of 21 inches.
Calculating Potential Weight Loss: A Mathematical Perspective
Any weight loss eventually comes down to counting calories and reducing your energy intake, so that you burn more than you eat (11). Therefore, no matter which nutritional plan you choose as long as they create an adequate caloric deficit. To answer this question, let’s do some math. Since 1 pound of fat equals 3,500 calories, in order to shed 10 pounds in a week a person needs to burn 35,000 additional calories in a week, or 5,000 calories a day. Now, since an average adult man requires (i.e. Now, it may be possible for a person to shed this amount of weight in only 7 days.