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THERE'S NO SHORTAGE of dramatic (and sometimes, totally legit) weight loss transformations on the webfrom the guy who lost seven pounds in his first week of dieting to the guy who lost 265 pounds in a little more than a year.

So if they can do it, you can too, right? Not necessarily.

Sure, some people might be able to lose five pounds in the first few weeks or months of dieting, but for many people, losing that amount of weight can be not just unhealthy, but downright impossible.

A lot of it comes down to a persons starting weightspecifically, the more pounds you have on your frame, the more of it youll be able to lose, especially in the beginning, says David Creel, Ph.D., R.D., a psychologist and registered dietitian in the Bariatric and Metabolic Institute at Cleveland Clinic.

Some of this is simple math, but the bigger factor at play is that your body is fiercely protective over the weight you already haveso the longer you stay on a diet, the harder it can be to see the number move on the scale.

Heres why: As we shed pounds, our metabolismi.e., our bodys internal fat-burning furnacealso starts to slow down, causing us to burn fewer calories than we used to. Its kind of like taking a backpack off, says Dr. Creel. Breathing requires less calories, walking down the street requires less calories, everything requires less energy.

So the less you weigh, the harder your body will cling to the weight you do have, making it even harder for you to lose.

Unfortunately, our brain doesn't have a scale saying, when you get to a healthy weight, we'll stop all this compensation, he says. It doesn't work that way.

So even though everyone wants to know the amount of weight they can lose in a weekand everyone wants that to be a big numberthe answer isnt always straightforward. Heres a breakdown of whats possible, and whats practical when it comes to weekly weight loss.

First off, theres a difference between how much weight you can lose in a week versus how much weight you should lose in a weekand trying to figure out the former can be dangerous.

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Wrestlers, boxers, people who have to make weight for a sport will often dehydrate themselves, says Dr. Creel. You can see people who maybe lose 20 pounds in a week intentionallybut its very risky.

Here's the thing about extreme diets, thoughas much as you might want to lose 10 pounds in the short-term, youre not doing yourself any favors over the long-term. Very low-calorie diets can cause you to become dehydrated, so any weight youre losing is probably primarily water weight, says Dr. Creel (and lets face it, that doesnt exactly count).

Plus, extreme diets can also cause you to lose muscle, which can further hinder your metabolism. Thats because our muscles play an important role in helping our bodies burn calories throughout the daythe more muscle mass we have, the higher our metabolic rate.

If someone goes on a pretty restrictive diet, they might lose 20 percent to 25 percent of their weight as muscle, says Dr. Creel.

Extreme examples aside, Konstantinos Spaniolas, M.D., associate director of Bariatric and Metabolic Weight Loss Center at Stony Brook University, says that losing one percent of your body weight per week is considered rapid, but within reason.

Say you start at 300 poundsa goal of one percent fat loss per week means youll shed three pounds a week. That can be reasonable. But if youre just looking to drop three pounds a week from a relatively lean 160-pound frame, youll probably have a harder time losing itor at least, without losing some muscle mass.

The general rule of thumb is about 1 to 2 pounds per week, says Dr. Creel. Even then, those numbers arent always consistent from week to weekit can be more of an average.

One Columbia University study showed just how much it matters for preserving muscle mass. For this research, scientists had people cut calories and then either do strength training or cardio workouts three times a week. After eight weeks, everyone lost more than 9 percent of their body weight. But in the aerobic group, 20 percent of that came from lean tissue (mostly muscle), while the resistance group limited lean-tissue loss to 8 percent, while still trimming down overall.vegan meals

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A lot of people lose weight kind of like stair steps, not a straight line says Dr. Creel. They might drop four pounds in a week, and then their weight doesn't change for two weeks, and then they drop two or three pounds. If you want to lose fat without losing muscle (or even lose fat while gaining muscle), youll want to start doing strength training.

To preserve muscle, youll also want to make sure youre eating enough protein, which provides essential amino acids that your body uses to make muscle. Dr. Spaniolas recommends eating about .8 to 1 gram or protein for every pound you weigh in order to retain muscle. There are plenty of ways to get that protein, including from these hearty with more protein than a burger.

Besides your starting weight, there are other factors that can make it easier or harder for you to lose weight. One of these factors is your dieting history. Not only will you burn less calories if youre smaller, says Yoni Freedhoff, M.D., author of Why Diets Fail and How to Make Yours Work, but complex hormonal and metabolic shifts are also at work, making it harder to burn fat the longer youre losing.

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Scientists are still working to understand the mechanisms, but research has shown that people who have lost weight burn fewer calories than people who never dieted. That doesnt mean youre doomed. It just means you tend to lose weight faster at first.

Not getting enough shut-eye also throws hunger and metabolism hormones like leptin and ghrelin out of whack. In a small study published in Annals of Internal Medicine, volunteers on a reduced-calorie diet slept either 5.5 or 8.5 hours a night. In two weeks, they both lost a little more than 6.5 poundsbut those who slept more lost twice as much of that from fat. Sleep is so critical to everything that Mens Health even put together the best sleep strategies and products to help you do it better.

Of course, your diet will also play a major role in how much weight you lose. Dr. Spaniolas says correctly estimating how many calories your body needs is complicated, but recommends using a chart or calculator from the National Institute of Health. From there, you can omit about 500 calories per day to lose weight, but shouldnt go much lower to begin with. And even then, he says it may not be easy to sustain this reduction in calories if youre already lean and need fewer calories to begin with.

Watch what you drink, too: Alcohol can easily increase your daily calories intake if you dont monitor those calories. Men consume an extra 433 calories on days they consume alcohol when they have a moderate amount of drinks, according to one study. You need to factor in calories from alcohol in any weight loss plan.

If youre looking to lose a lot of weight or make bigger changes to your body, you might want to buy a body composition scale, which can measure fat, muscle mass, and more. (A tape measure and a mirror can also work.)

Just rememberits not all about the numbers. Sure, you might want to drop as much weight as possible one week, but a better question is, but what kind of changes to my lifestyle can I make that will improve my health over the long-term, says Dr. Creel.

There are other things to focus other than one-week weight loss, he says.

Contributing Writer

Cindy is a freelance health and fitness writer, author, and podcaster whos contributed regularly to Runners World since 2013. Shes the coauthor of both Breakthrough Womens Running: Dream Big and Train Smart and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, a book about the psychology of sports injury from Bloomsbury Sport. Cindy specializes in covering injury prevention and recovery, everyday athletes accomplishing extraordinary things, and the active community in her beloved Chicago, where winter forges deep bonds between those brave enough to train through it.

Health Writer

Melissa Matthews is the Health Writer at Men's Health, covering the latest in food, nutrition, and health.

Maria Masters is a contributing editor and writer for Everyday Health and What to Expect, and has held positions at Men's Health and Family Circle.

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How Much Weight Can You Lose in a Week? - Men's Health

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If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking small stepsnot giant leapsis the best way to get lasting results.

Research shows that people who adopt smaller, positive changes to their lifestyle, such as drinking more water or walking five more minutes each day, lose more weight and keep it off.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, a professor of psychology who specializes in obesity prevention at the University of British Columbia.

To help you move more, eat less, and look and feel better, we rounded up the best weight-loss tips from health experts.

Mindlessly munching on a bag of chips could result in easily polishing off the whole thing. But writing down all the meals and snacks you've eaten can help you practice better portion control. It will also help you figure out how you can make smarter food choices. For example, if you're hankering for a bag of potato chips around 3 p.m. at the office every day, keep a bag of cashews by your desk so you're not making a trip to the vending machine.

Journaling can also serve as a reality check on your other eating habits, says Lutes. Do you skip meals? Eat the same meals during the week as on the weekend? Binge eat when you're feeling stressed? "Knowing your routine helps you figure out what changes are right for you," she adds.

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And we're not just talking about going for a walk during your lunch break. Get moving during your favorite TV shows. Do jumping jacks, run in place, go up and down some stairs, start dancinganything that gets your heart rate up so you feel somewhat breathless, says Geralyn Coopersmith, a certified strength and conditioning specialist and chief content officer for Flywheel Sports. Do it for each 2-minute commercial break while you're watching your favorite TV show, and you'll burn an extra 270 calories a daywhich can translate to a 28-pound weight loss in a year.

Packaged foods tend to be high in sodium, fat, and sugar, so you want to try to limit them as much as possible from your diet. Pick your top five processed foods, whether it be cookies, crackers, chips, or candy, and gradually downshift. "If you're eating six of these foods a week, try to go down to five," Lutes advises. Each week, drop another food until you're at no more than one or two. At the same time, replace them with healthier snacks, like baby carrots with hummus, Greek yogurt and fresh berries, or natural peanut butter with an apple.

Americans use their cars for two-thirds of all trips that are less than one mile and 89 percent of all trips that are one to two miles, yet each additional hour you spend driving is associated with a six percent increase in obesity. Burn calories instead of gas by following this rule: If your errands are less than one mile away, walk to do them at a brisk pace. Or, park your car, where you can run several errands within a mile, instead of moving your car each time.

According to the U.S. Department of Health & Human Services, adults should get at least 150 minutes2 hours and 30 minutesto 300 minutes5 hoursa week of moderate-intensity, or 75 minutes1 hour and 15 minutesto 150 minutes2 hours and 30 minutesa week of vigorous-intensity aerobic activity.

Basic bodyweight exercises, like squats and push-ups, are a simple way to build more metabolism-revving muscle in minutes at home without picking up a single weight. "Your muscles don't know the difference between working against your body's own resistance and on a fancy piece of equipment," says Wayne Westcott, PhD, fitness research director at Quincy College. "The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds," he says. For extra burn, you can add an resistance band to basic moves.

Try this mini-workout: Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Then gradually increase the number of reps it takes for your muscles to feel fully fatigued.

Have a choice between riding and climbing? Adding two to three minutes of stair climbing per daycovering about three to five floorscan burn enough calories to eliminate the average American's annual weight gain of one to two pounds a year. Walking up a flight of stairs can also help strengthen your glutes and quads, so there are some strength training benefits as well.

Today's fitness trackers allow you to take more control over your health by providing you with important data about your eating, sleep, and workout habits. Consider purchasing a fitness tracker to help you monitor not just how many steps you're taking each day, but how many calories you're burning, how much sleep you're getting, what your resting heart rate is, and what your eating habits are like. It'll also help you stay on track with sticking to the goal of getting 150 to 300 minutes of moderate-intensity exercise a week.

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You'll save thousands of caloriesnot to mention hundreds of dollarsover the course of a year if you pack your lunch more often. For example, a pre-made chicken Caesar wrap from a chain restaurant has 610 calories40 percent of which come from fat. It also has 1,440 milligrams of sodium, which is more than half the recommended daily amount.

Make your own with sandwich at home with chicken breast on whole-wheat bread with light mayo, tomatoes, and Romaine lettuce. This will help you cut calories and sodium. "When you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you're consuming, which can be significantly higher in restaurant fare," says Ashley Koff, RD, a registered dietitian based in Washington, D.C.

It might sound contradictory to treat yourself to dessert when you're trying to lose weight, but the truth is, depriving yourself of treats can lead to overeating. Instead, portion out one serving of your favorite treat. Take a minute to smell it, look at it, and savor each bite. Chew slowly, moving it around your mouth and focusing on the texture and taste. As you do this, ask yourself whether you want another bite or if you feel satisfied. Tuning into your body will help you eat more mindfully and feel more satisfied.

"When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied," says Lutes. "Many people will find that they're content after just a couple of bites and are better able to stop eating when they're satisfied," she explains.

Skip fruit juice, which tends to be loaded with sugar, and enjoy a healthy smoothie instead. Smoothies are a much healthier choice than fruit juices because they keep the fiber from fruits and vegetables intact, making them more filling and nutritious. But not all smoothies are created equally. It's important to prepare a smoothie that has a good balance of protein, carbs, and healthy fats. That means not loading it up with just fruit. Get muscle-building protein from protein powders, low-fat milk or unsweetened nut milk, Greek yogurt, or oatmeal. Add volume and extra fiber from dark, leafy greens, frozen cauliflower and other veggies. Top your smoothie with chopped nuts for a boost of healthy fats.

To promote satiety, eat your smoothie in a bowl with a spoon, rather than slurping it down with a straw. "When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion," explains Koff. "Drinking doesnt require such digestion, so the body doesnt register that its full as quickly."

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Sometimes you confuse thirst for hunger, which can cause you to eat more food than you actually need. So it's important to stay hydrated and drink sips of water throughout the day. Water is also key to better digestion and a revved-up metabolism. You've probably heard the golden rule that you should drink eight glasses of water a day, but the amount of water each person should drink varies greatly. People who are very active, take certain medications, or have a viral illness need to drink more water. The best way to make sure you're properly hydrated is to drink water whenever you feel thirsty and to take sips of water before, during, and after a workout. You can also stay hydrated by eating more water-rich fruits and vegetables.

Exercising with a friend helps you stay accountable and able to stick with your workout. Nobody wants to leave a pal stranded on a street corner at 6 a.m., but your workouts dont always have to be done face-to-face. If you subscribe to a weight-loss app, join the community boards and challenges, where you can find people with similar goals and share your progress.

A regular cup of coffee with a dash of milk and even a little sugar has hundreds of fewer calories than the blended drinks, which are practically dessert in a cup. You can easily lighten up your coffee order without sacrificing taste by opting for low-fat milk or an unsweetened nut milk, adding just a touch of honey for sweetness, and a dash of cinnamon for flavor.

Make a point to go to bed earlier, and youll notice a difference in your energy levels and mood. Research shows that just a few nights of sleep deprivation can lead to almost immediate weight gain. That's because when you don't get enough sleep, you're not able to make healthier choices throughout the day. When you're tired, you tend to compensate with fatty and sugary foods. You also want to take a close look at your nighttime habits. Is dinner your biggest meal of the day? Are you having too many midnight snacks? These habits could be messing with your weight-loss efforts.

Stay updated on the latest science-backed health, fitness, and nutrition news by signing up for the Prevention.com newsletter here. For added fun, follow us on Instagram.

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Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic). The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Amino acid availability is an important regulator of muscle protein metabolism. The interaction of postexercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism than when dietary amino acids are not present. Hormones, especially insulin and testosterone, have important roles as regulators of muscle protein synthesis and muscle hypertrophy. Following exercise, insulin has only a permissive role on muscle protein synthesis, but it appears to inhibit the increase in muscle protein breakdown. Ingestion of only small amounts of amino acids, combined with carbohydrates, can transiently increase muscle protein anabolism, but it has yet to be determined if these transient responses translate into an appreciable increase in muscle mass over a prolonged training period.

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When someone says their goal is to lose weight and gain muscle, they're talking about body recomposition. This is when your goal is to change your physique byburning fatandgaining muscleat the same time. What makes this approach challenging is that it's different than simply wanting to lose weight.

It's seems contradictory to reduce body fat and build muscle at the same time. That's because a caloric deficit aids in weight loss, while to build muscle, you have to eat more calories than you burn. However, it is possible to do both but it requires dialing in your diet and training. Everyday activitiescan also contribute to movement and aid in calorie burning.

Here are some foolproof ways to approach body recomposition and see success doing so.

Body composition refers to your body fat percentage and lean mass percentage.

Your body composition is the ratio of fat mass to lean mass in your body. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition.

Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water -- in other words, everything that's not body fat. Depending on what method you use to measure your body composition, you may see water as its own percentage.

Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of "bulking and cutting" in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit to lose the fat and reveal the muscle underneath.

When your goal is body recomposition, ditch the scale and use a tape measure for a better idea of your progress.

Body recomposition isn't about weight loss; it's about fat loss. On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"? This is semi-true. Muscle is denser than fat.

During body recomposition, what changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently. You may even gain weight, but have a smaller physique, at the end of your body recomposition program.

For example, I weigh exactly the same now as I did before I started exercising and eating healthy. I wear smaller clothes, however, and my body has more muscle tone than it did before. I also feel much stronger than before I began a strength training program (a nonaesthetic benefit to body recomposition). So you can ditch the scale, because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition.

There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run.

Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet. Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you're in it for the long haul. The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain those habits.

Body recomposition is a fine balance between building muscle and losing fat.

Body recomposition truly comes down to your specific health and fitness goals. Unlike traditional methods of weight loss -- such as very low-calorie diets or periods of really intense cardio exercise -- there's no real protocol for body recomposition.

There are basic guidelines to follow. To successfully change your body composition, you need:

Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss -- there's just no way around the science. Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs -- disordered eating habits are never worth the risk.

Building muscle requires resistance training.

To build muscle, focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them.

Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.

Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass (a.k.a. muscle mass) than being in a calorie deficit without changing your protein intake.

In people who have already been following a strength training program, increasing protein intake and following a heavy weight-lifting routine leads to improvements in body composition.

Bodybuilders are known for their ability to achieve incredibly lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition.

It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle. It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day.

The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator.This one from Mayo Clinic uses the Mifflin-St. Jeor equation, which pros consider the gold standard.

On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. We want the muscle!

On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. Depending on how much muscle you want to put on and how quickly you want to gain it, add 5% to 15% to your maintenance calories.

On days that you don't work out at all, eat slightly less than your maintenance calories -- decrease that number by 5% to 10%. This number is called your "rest day calories."

A weekly plan to hit your body recomposition goals.

Think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.

If you're looking for a body transformation, you don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weight-lifting workouts.

So, you'll eat more calories (and protein) on weight-training days so your body uses those calories and nutrients to fuel muscle repair, and thus muscle growth. And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.

By combining these two tactics, you can successfully achieve body recomposition.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Lose Weight and Gain Lean Muscle at the Same Time With Body ... - CNET

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Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7).

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 (8).

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods (9).

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast (10).

Whats more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

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Walking is an exercise that is accessible for many people and requires no special equipment. It not only contributes to weight loss but also provides other health perks.

Walking can aid weight loss and provide many other health benefits. However, compared with other forms of exercise, many people typically may not view walking as effective for weight loss.

This article explains how walking for 1 hour per day can help you lose weight. Heres how to get started.

Walkings simplicity makes it an appealing activity for many people particularly those looking to burn extra calories.

The number of calories you burn walking depends on numerous factors, but your weight and walking speed play a key role. The average walking pace for adults is 3 mph (4.8 kph). The faster you walk and the more you weigh, the more calories you expend (1).

This table estimates the number of calories you can burn per hour based on your body weight and walking speed (1):

Other factors that influence the number of calories you burn include terrain, climate, and your age and sex (2).

The number of calories you burn walking depends mainly on your weight and walking speed. Walking faster burns more calories per hour.

Walking 1 hour each day can help you burn calories and, in turn, lose weight.

If youd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly. Walking for 1 hour daily may help you meet that goal (3).

Additionally, many people tend to lose lean muscle mass when they lose weight. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results (4).

While walking can help you lose weight, its more effective when also following a calorie-restricted diet.

In a 12-week study, people with obesity restricted calories by 500800 per day. One group walked 3 hours per week at 3.7 mph (6 kph), and the other group did not walk (5).

Both groups lost a significant amount of body weight, but those in the walking group lost, on average, about 4 pounds (1.8 kg) more than those who didnt walk (5).

Whether you walk continuously or in shorter bursts might also influence weight loss.

In a 24-week study, women with excess weight or obesity restricted their calorie intake by 500600 calories per day and either walked briskly for 50 minutes or did two 25-minute bouts per day. Those who did the two shorter workouts lost 3.7 pounds (1.7 kg) more than those who continuously walked for 50 minutes (6).

But other studies show no significant differences in weight loss between continuous and intermittent walking, so choose whichever routine works best for you (7).

Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet.

To lose weight, you must consistently eat fewer calories than you expend each day.

You can do this by increasing the calories you burn via exercise, decreasing the calories you consume, or both.

Its often stated that 1 pound (0.45 kg) of body weight is equivalent to 3,500 calories. Based on this theory, you should reduce your calorie intake by 500 for 7 days to lose 1 pound (0.45 kg) per week.

Although this rule does not account for people with lower body fat percentages or the decrease in calorie expenditure that comes with weight loss, a calorie deficit of 500 calories per day is appropriate for most people aiming to lose weight (8, 9, 10).

You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume.

Depending on your calorie intake, a deficit of 500 calories per day may lead to 0.52 pounds (0.20.9 kg) of weight loss per week (10).

A 500-calorie deficit per day is sufficient for most people to lose weight. You can burn some of these calories by walking for one hour daily.

Walking has many benefits, especially when you walk multiple times per week for 3060 minutes at a time. These health effects can include (5, 11, 12):

These benefits translate to a reduced risk of heart disease, type 2 diabetes, and overall mortality, as well as improved quality of life (3).

Moreover, walking at least 150 minutes a week (about 22 minutes a day) along with your other daily activity can help maintain your current weight. This is noteworthy because adults tend to gain 1.11.8 pounds (0.50.8 kg) per year (13, 14).

Walking is associated with several health benefits, including improved mood and quality of life and a reduced risk of heart disease and type 2 diabetes.

If you want to walk daily for exercise, start slowly, and progressively increase your duration and frequency. Once you can walk as long and as frequently as youd like, you can increase the intensity (3).

If youre just starting, walking fast for a long time can leave you fatigued, sore, and unmotivated. Instead, you may want to start by walking for 515 minutes 2 or 3 times a week at a comfortable pace.

When you are ready to increase your walking duration, frequency, or intensity, consider your age, fitness level, and prior experience. Youth and young adults can typically increase their activity in small amounts every week, while older adults can typically increase their activity every 2 to 4 weeks to prevent injury (3).

People who typically have a low activity level might consider increasing their activity at a slower rate to reduce injury risk. Also, consider whether your past fitness experiences have shown that certain progression rates make you susceptible to injury (3).

If youre new to walking as an exercise, you can build stamina by progressively increasing your walks duration and intensity.

As with any exercise regimen, shake things up every so often to keep your routine engaging and challenging. Here are a few tips:

If your goal is to lose weight, its also important to increase your walking intensity. Your body burns fewer calories to perform the same physical activities at a lighter body weight than a heavier one (9, 15).

For example, a 150-pound (68-kg) person burns nearly 50 fewer calories per hour walking at 3 mph (4.8 kph) than a 180-pound (82-kg) person walking at the same speed (1).

While it might seem insignificant, 50 calories burned per day amounts to 350 fewer calories burned per week.

Increasing the intensity of your workout can help you burn more calories. Try upping your pace or walking on an incline (1).

Walking with handheld weights or a weighted vest can also boost the intensity (16, 17).

Stay motivated on longer walks by switching up your routine. As you begin to lose weight, increase your walking intensity or duration to avoid weight loss plateaus.

How quickly you will see weight loss depends on numerous factors, including your walking speed, duration, intensity, and frequency. Your weight and diet also contribute to weight loss results (1).

For example, walking quickly through hilly terrain several days a week while following a reduced-calorie diet will deliver results more quickly than walking slowly on level ground once a week.

Most adults should aim to get at least 30 minutes of moderate-intensity physical activity daily. If you are just beginning to incorporate walking into your exercise regimen, you may need to work up to this amount to prevent injury (18).

Walking every day is good for your body in many ways. It not only contributes to weight loss and management, but it lowers your risk of heart disease, dementia, Alzheimers, type 2 diabetes, high blood pressure, several cancer types, and mortality. It also improves sleep, cognition, and mental health (19, 20).

Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits.

Walking is an effective way to lose weight because it helps you burn more calories, especially when you monitor your calorie intake.

Intensify your walking routine to progress toward your weight loss goal. Shaking up your regimen can help you stay motivated.

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Can You Lose Weight by Walking an Hour a Day? - Healthline

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