Bmi 40 How To Lose Weight

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You’ve probably heard that a pound of fat contains 3, 500 calories. To lose a pound of fat per week, then, you just need to eat 500 fewer calories per day than you burn (500 x 7 = 3, 500).

If you have 25, 50, or 100+ pounds to lose, losing one pound per week means you’ll be dieting for months if not years . 

If you’re very overweight (25+% body fat as a man or 35+% as a woman), you can probably lose a lot more than one pound of fat per week. 

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In fact, if you know what you’re doing with your diet and training, you may be able to safely lose two, three, or even four pounds of fat per week.

You’ll be more hungry, you’ll have to be more strict about your diet, and you’ll probably need to do some exercise, too.

The payoff, though, is that you can lose fat two or three times faster than most personal trainers, dietitians, and weight loss gurus recommend, without risking your health or losing large amounts of muscle. 

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So, if you want to learn how fast you can safely lose weight when you have a lot of weight to lose, you want to keep reading. 

The reason for this is that most of the negative effects of rapid weight loss occur in people who are already fairly lean. 

That is, metabolic and hormonal hobgoblins mainly come out to play in people who are lean and trying to get even leaner, but they rarely rear their heads in people who have a lot of fat to lose.

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We don’t need to get into the nitty gritty details, but suffice to say that rapid weight loss is no guarantee of metabolic or hormonal problems. Instead, it’s fast weight loss when you have little weight to lose that causes issues. 

In many cases, people who are very overweight are already eating fairly low-nutrient foods, and when they reduce their food intake to lose weight, their consumption of essential vitamins, minerals, and fatty acids plummets . In some cases, they also eliminate whole food groups (grains, dairy, fruit, red meat, etc.), which further increases the risk of nutrient deficiencies.

Thus, an “unsafe” weight loss diet is one that restricts your food intake to the point you’re unable to consume enough essential nutrients to support your health. 

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You can avoid these problems, though, by getting the majority of your calories from whole, nutrient-dense, minimally processed foods during your diet.

When you prioritize foods like this, you can eat a relatively small number of calories while still meeting your daily nutritional needs. (Taking a good multivitamin is also a good way to fill any nutritional “holes” in your diet).

Of course, the more you restrict your calories, the more careful you’ll need to be about the quality of the calories you do consume. 

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That is, if you’re only eating 1, 500 calories per day, most of those calories should come from foods that are as high in nutrients as possible, and you won’t have much wiggle room for treats.

Summary: “Unsafe” weight loss really just means you’re eating so few calories that you’re unable to consume enough essential nutrients to support health, and you can avoid this problem by eating a healthy diet. 

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While not a safety issue, per se, another common mistake many dieters make is solely focusing on losing weight , regardless of whether that weight comes from muscle or fat.

This is particularly true among people who are overweight or obese, who often develop a single-minded fixation on reaching a lower scale weight. While this is a worthy goal—you do want to lose weight—you still want to keep muscle loss to an absolute minimum. 

Well, for one thing, losing a lot of muscle is a surefire way to wind up skinny fat. That is, you end up with very little muscle mass relative to how much body fat you have. 

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Second, more muscle and strength and less fat isn’t just good for your ego—it means fewer physical limitations, accidents, and disabilities and better overall health and longevity. 

For instance, in an extensive five-year study involving 3, 069 men and 589 women aged 30 to 82, scientists from the University of South Carolina found that those who best maintained their strength as they aged were three times less likely to experience any kind of physical impairment or disability later in life than those who least maintained their strength.

All in all, even if your main goal is just to lose weight, you should try to lose as little muscle mass as possible in the process.

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The best example of this is a study conducted by scientists at the University of Las Palmas de Gran Canaria. In this case, the researchers had 15 overweight men aged 18 to 55 follow an absolutely backbreaking diet and workout program for four days. 

The participants were put on a diet that provided just 10 percent of their total daily energy expenditure (TDEE) per day. That is, they maintained a 90 percent calorie deficit, and all of those calories came from either whey protein or sucrose (sugar).

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If that wasn’t bad enough, they also walked for 8 hours per day and did another 45 minutes of a hand-cranking machine, so that they maintained a 5, 000 calorie deficit per day. 

After four days, they lost 4.4 pounds of pure body fat on average. Although they technically lost about 6.6 pounds of lean mass, most of this was due to losing water weight. After they were given a few days for their body’s hydration levels to return to normal, the researchers found they only lost about two pounds of actual muscle. 

The problem, of course, is that this is also totally unrealistic and unworkable for more than a few days. While four pounds of fat loss in four days is impressive, that’s not going to move the needle much if you have 50 or more pounds to lose. 

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In other words, little sprints of weight loss like this look nice on paper, but they’re still a drop in the bucket in the big scheme of things. 

Scientists have also known for quite some time that the more body fat someone has, the faster they can typically lose it without losing muscle. In other words, the more body fat you have, the more fat you can lose over any given period of time.

Thanks to a study conducted by Seymour Alpert, a professor at the University of New Mexico, we can now estimate roughly when you’ll reach this point based on how much fat you have to lose. 

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Alpert parsed through data from previous studies that involved people in a calorie deficit whose body composition was also measured. Using several different mathematical models, he then compared how much fat and muscle the people lost compared to the size of their calorie deficit.

Based on his analysis, he found what he believes to be a maximum threshold of calories that the body can extract from body fat per day: 30 calories per pound of body fat per day.

We can use this formula to find how many pounds of fat you can lose per week before you start losing muscle.

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For example, let’s say that Dan is 5’10, 220 pounds. Based on the guidelines in this article , Dan estimates he’s about 40 percent body fat (obese). 

Next, Dan would multiply his total fat mass in pounds by 30 (Alpert’s equation) to find how many calories of fat he could conceivably lose per day before he started to lose muscle.

Then Dan would divide 18, 200 by 3, 500 (roughly the number of calories in a pound of body fat ) to find how many pounds of body fat he could lose per week.

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This means that Dan could expect to lose at most 5 pounds of body fat per week on average before he started losing significant amounts of muscle. 

That said, this number will shrink along with Dan’s body fat stores. In other words, as he gets leaner, the maximum amount of fat he’ll be able to lose per week will also decrease, and he won’t be able to keep losing five pounds per week without losing muscle.

For example, let’s say Dan loses 30 pounds in 6 weeks (an absolute best case scenario, by the way), and now only has 58 pounds of body fat. 

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Because he has much less body fat than he did when he started his diet, he’s now only able to lose about 3.5 pounds of fat per week without losing muscle. 

If he tried to keep losing 5 pounds of fat per week at this point, he’d be losing about 1.5 pounds of muscle per week, too.

So, although you can use Alpert’s equation to estimate the maximum amount of

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