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Whether you want to lose weight for special occasions or just improve your health, weight loss is a common goal. When someone wants to lose a couple of pounds, the most common question is: “How quickly will I lose weight?” Personal trainer weight loss programs are a great option, though it’s important to understand how to be able to lose weight on your own. For people to quickly achieve effective results, the key to effective weight loss is in the number of calories. To set realistic expectations, you may need to know what healthy weight loss is, and this article explains the factors that affect how long it should take you to lose weight.

Calories In VS Calories Out

Calories, compared to calories from the body, are the key to weight loss (and gain). Usually, people who try to lose a few kilograms are told to count their calories. Whether you want to lose 5 or 20 pounds, this can be equally difficult. You can also use a metabolic approach based on metabolic confusion, where one can train their metabolism to burn fat faster and more effectively. It is recommended that you choose a diet that is appropriate for your calorie intake.

How Weight Loss Occurs

Weight loss occurs when you consume fewer calories than you burn every day. On the contrary, weight gain occurs when you eat more calories than you burn. Any food or drink you ingest with calories is taken into account in your total calorie intake. However, the amount of calories burned per day, which is known as energy or calorie consumption, is a little more complicated. Calorie consumption consists mainly of the following three components (1 Trusted source):

  • Resting Metabolic Rate of Rest (RMR). This is the number of calories your body needs to maintain normal body functions, such as breathing and pumping blood.
  • Thermal effects of food (TEF). This applies to calories used for digestion, absorption, and metabolization of food.
  • Thermal effect of activity (FSE). These are the calories you use during your workouts. The feasibility study may also include the Thermogenesis of Non-Chargeable Activity (NEAT), which takes into account calories used for activities such as yard work and nonsense.

If your calorie intake is equal to the number of calories you burn, you maintain your weight. If you want to lose weight, you need to create a negative calorie balance by consuming fewer calories than you burn, or burn more calories through increased activity. 

Slow Weight Loss

Rapid weight loss, such as trying to lose 10-20 pounds in a week, is not only unrealistic but also harmful to health, therefore it is better to lose weight at a slower rate. The real goal of weight loss is to lose one to two pounds a week, says Jennifer A. Linde, Ph.D., Associate Professor of Epidemiology at the University of Minnesota-Minneapolis. Linde adds that the goal of reducing the starting weight by 5-10 percent is achievable.

Set a Realistic Time Frame

Weight loss in a healthy way – slowly – takes time, so do not plan to lose 25 pounds of weight in just two weeks. If you lose one to two pounds a week, it will take you just over 12 weeks, or three months, to lose 25 pounds a week. To lose weight in a healthy way, you need to reduce 500-1000 calories per day, consuming less food and more exercise.

In addition to determining the long-term duration of your weight loss, you should also set short-term goals. Focus on the first five pounds of weight and celebrate when you lose it.

Tracking Progress

Keep track of your progress, such as weight loss and inches, in any way you like, whether online or in a print magazine. Many studies have shown that keeping a food diary or calorie tracking journal can help and motivate you to lose weight. It’s hard to eat this grand burrito when you look at the number of calories it contains on the page in front of you.

How About Quick Weight Loss?

personal trainer weight loss guide

Of course, losing 20 pounds of weight will quickly leave your friends and many others, amazed at your miraculous weight loss. However, such rapid weight loss can be dangerous, if it is not done under the guidance of a doctor.

You will have to devote more than seven hours a week to intensive exercise under medical supervision. According to Tansinger, diets that consume between 1050 and 1200 calories and exercise for at least one hour a day can lose 3-5 pounds of weight in the first week: two pounds in the diet and one pound in physical activity every week.

To achieve rapid but healthy weight loss, Tansinger recommends reducing sodium intake and starch consumption. This will reduce fluid intake and retention, which can result in a loss of up to five pounds of fluid.

Personal Trainer Weight Loss Program

There are a ton of personal trainers that specialize in weight loss. Their personal trainer weight loss programs are designed to help clients lose weight. Additionally, they are experts in the fitness industry and can give you helpful tips that you can’t find anywhere else.

If you’re having trouble staying on a weight loss program and need additional motivation, a personal trainer might be right for you. Also, there are a ton of online personal trainers. You can find a personal trainer regardless of where you are located or your time availability, making it easier than ever to find a personal trainer weight loss program that’s right for you.

Summary of Personal Trainer Weight Loss Info

As a result, you can quickly lose a lot of weight, but you need to do it safely and under medical supervision. However, the safest method of weight loss is to reduce your food intake and exercise, while taking into consideration your calorie intake, with the goal of reducing your weight by 1-2 pounds per week.

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