As a professional in nutrition and fitness, I firmly believe that weight loss is not about how fast you can shed kgs, but about how sustainably you can maintain the results. An ideal weight loss journey is built on patience, consistency, and a method that works with your body, not against it.
What Does “Ideal” Weight Loss Look Like?
The goal is not just to lose weight, but to prioritize fat loss while preserving lean muscle. Losing muscle can slow down your metabolism, reduce strength, and create long-term challenges. The focus should be on making the process sustainable, something you can maintain for life rather than a quick fix that leads to rebound weight gain.
Key Principles for Effective and Healthy Weight Loss
- Focus on Body Composition
The scale only tells part of the story. A healthy weight loss plan ensures fat loss while preserving muscle. Incorporating resistance training alongside a balanced diet with adequate protein, low carbs and healthy fats intake can help achieve this. - Avoid Extremes
Extreme calorie deficits or crash diets often lead to short-term water weight loss, energy crashes, and muscle breakdown. Instead, aim to eat in a slight calorie deficit supported by nutrient-dense, whole foods. - Respect Individuality
Each person’s body responds differently to food, exercise, and lifestyle changes. A structured, personalized plan tailored to your metabolism, activity level, and goals ensures sustainable results. - Sustainability Over Speed
A rushed weight loss plan can lead to nutrient deficiencies, hormonal imbalances, and mood swings. When you prioritize consistency, choosing habits you can stick to which means you’re more likely to sustain fat loss in the long run.
Takeaway Points:
The ideal weight loss per week isn’t about numbers, it’s about achieving fat loss in a way that feels sustainable and promotes your overall health. When you focus on building healthy habits, maintaining muscle, and respecting your body’s unique needs, weight loss becomes a byproduct of a healthier lifestyle. Trust the process, be patient, and always aim for balance.
~Anamta Kazi, Clinical Nutritionist
