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Feb 24

5 factors that affect how long it takes for you to lose weight – GQ India

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To set realistic expectations, we spoke to leading health experts to learn about how long it takes you to lose weight and the factors that affect weight loss. Heres their best advice. Losing weight is a subjective issue as it depends from person to person. In reality, there is no stipulated time for losing weight. For some, it may take two months while for others it can take up to six months. Certain factors play a major role in determining how fast or slow you will lose weight. Your current body weight is an important aspect as it directs your metabolism rate and how many calories you burn. Besides, your sleeping pattern and lifestyle are two essential factors when it comes to losing weight. If you have an erratic lifestyle that includes irregular eating, consumption of fast food, and lack of sleep, your body will take more time to respond to exercise and your weight loss process will be slower," says Komal Patel, clinical nutritionist, Fit India ambassador, and founder, Diet Studio.

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Your metabolism, or the rate at which your body burns calories, can also affect how quickly you lose weight. People with a faster metabolism may find it easier to lose weight than those with a slower metabolism. The healthy weight loss rate is losing 500 gms to 1 kg per week, remarks Dr Rohini Patil, nutritionist, and CEO, of Nutracy Lifestyle.

The number one factor that decides how long you will take to lose weight is directly related to the calories you consume. If you've never counted your calories and you struggle to lose weight, it's a great idea to count them for a short period to help you build an understanding of portion sizes and change your perceptions about food. Once you learn and know better and become more mindful you can stop counting calories. And while we are highlighting a caloric deficit here, the quality of those calories in terms of nutrients and macros matters largely. While a load of other factors plays a huge role, this one is key and I am speaking from personal experience, states Nyela Kapadia, fitness trainer and co-founder of Intermittent Fasting and Mindful Living.

The number of calories you consume each day will affect how quickly you lose weight. Eating fewer calories than you burn will cause your body to burn stored fat, leading to weight loss. Additionally, regular physical activity can help increase the number of calories you burn each day, which can help you lose weight more quickly, adds Dr Rohini Patil.

While many factors affect how long it takes to lose weight, there is this one factor that is the most underrated, which is sleep. Sleep is an important factor that decides how quickly you would mobilise fat weight. Sleep deprivation hinders our restoration process, which impacts our hormonal health and muscle mass directly. It also leads to more cravings for high-calorie foods rich in refined carbs and sugar, says nutritionist Lovneet Bhullar Batra.

Apart from having healthy eating habits and including physical activity in your routine, getting enough sleep is very important. One should aim for at least 7-8 hours of sleep at night. Getting a good nights sleep helps you make healthier food choices. Moreover, lack of sleep negatively impacts hormones that regulate your appetite. Thus, your body does not realise when to stop eating, which makes weight loss difficult. Additionally, studies show that your Resting Metabolic Ratethe number of calories your body burns at rest, decreases if you are sleep deprived. Thus, lack of sleep slows your metabolism and may increase your weight, adds Shikha Gupta, hormonal expert, nutritionist, and health coach.

Hormonal imbalances can slow weight loss and encourage weight gain. Hormonal imbalances affect the rate at which you can lose weight in several ways. For instance, thyroid hormones regulate metabolism, and an imbalance in these hormones can slow down metabolism, making it harder to lose weight. Hormones like cortisol and adrenaline affect energy expenditure. High cortisol levels can lead to increased abdominal fat, while adrenaline can boost energy expenditure, which aids weight loss. Hormones such as testosterone and human growth hormone (HGH) play a role in muscle mass. Low levels of these hormones can lead to muscle loss, which makes it harder to lose weight, remarks Prateek Kumar, fitness expert and founder, FitCru.

Extreme dieting is not sustainable and will do more harm to your body than good. The two overlooked factors for hindered weight loss are sleep and yo-yo dieting. Yo-yo dieting is a pattern of losing and regaining weight. Extreme dieting is harmful to those wanting their dream weight goal as it disturbs the bodys metabolism and slows it down. There is no maintenance of weight loss with such a diet, concludes dietitian Garima Goyal.

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5 factors that affect how long it takes for you to lose weight - GQ India

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