Vegetarian Weight LossHow to Kickstart Weight Loss the Right Way
You're overweight, but how many pounds should you lose? 50, 100, or 200?
You can't shed any amount you like or you might run into risk of losing far too much weight below norm and turn into anorexic.
Anorexia is the opposite of obesity which also associates with many health problems like mineral loss, bone loss (osteoporosis), irregular menstruation in women, impotence in men, constipation, deteriorated immune system, dry skin, tooth decay, slow heart rate, fatigue and shrunken bones.
What's more, it can cause your death too. I'm sure you don't want to be dying to be that thin.
Therefore, you must adopt a proper way to find out how much weight you should lose without affecting your health. Simple. Use our Weight Loss Planner below. It gives you a target weight loss to aim based on your height and desired BMI value.
Weight Loss Planner
How to use our Weight Loss Planner?
— Select your ethnic group. Then enter your weight and height in any of the 4 combinations: kg + cm, pounds + feet-inches, kg + feet-inches, or pounds + cm.
Just make sure you only enter ONE weight and ONE height to avoid conflicting results.
— Click on [Calculate BMI] button.
— Refer to BMI chart below. Decide on a BMI value you wish to achieve. Then enter your desired BMI value in the respective box and push [Get Desired Weight] button.
You'll then obtain the number of kg or pounds to lose in order to hit your desired weight.
Achieving Safe & Healthy Weight Loss
Let's say you stand 5-foot-7 (170 cm) tall weighing 180 pounds (81.6 kg). Your BMI shows 28.2 kg/m². Assuming you target 22 kg/m² as your desired BMI, you'll need to lose about 40 pounds (18 kg) of weight.
Now the question is, how long should it take you to lose that 40 pounds?
If you lose it at a natural, gradual and healthy pace, you'll probably experience a loss of 0.5 - 4 pounds per week depending on the quality of your caloric intake (we'll talk about that in great details at Working with Calories later). Let's assume you can maintain a healthy 4-pound loss per week on average, you would need about 10 weeks to achieve your desired weight.
Alright, 10 weeks may seem like a decade to you, unlike those calorie restriction crash diets that promise 7 - 15 pounds or more weight loss in a week. But rapid weight loss from these fad diets definitely comes with a price not worth paying for, especially when it concerns your health.
Even if you got "lucky" and lose weight abnormally fast with the help of these fad diets (using their vegetarian diet version), you could very likely face unfavorable side effects experienced by other crash dieters. Believe it or not, lots of fad diets actually make you grow even fatter once you give up on them.
Instead of focusing on those hyped-up weight loss diets and putting your health at risk, why not turn your attention to achieving weight loss results in a realistic time frame?
If it takes 10 weeks to lose 40 pounds, so be it. Both your patience and concern for your health will pay off as you'll get to enjoy both tremendous health and attractive shape eventually. Even better, you can avoid getting loose, saggy skin after weight loss, which most overweight people never foresee this embarrassing after-effect.
So, think twice before diving into any crash diet that might cause serious, irreversible damage to your body, and embarrassing side effect.
Fat Vs Muscle
An important point to note — losing 40 pounds doesn't mean shedding all 40 pounds of fat only or lean body mass only, but a combination of both. You can't get to choose burning either fat or lean body mass because your body doesn't allow that. But you can control the combination with the right weight loss tactics — eating the right types of food and doing the right types of exercises (more on these later).
What if you've shrunk from size XXL to XL but your bathroom scale didn't move that much?
Hey, that's probably good news for you! Because you could have gained muscle mass.
Look at this diagram comparing two equal volumes of fat and muscle. Obviously, the muscle block looks denser and therefore "weighs" heavier. [mass = density × volume]
Muscle molecules fill up more spaces than that of fat molecules, thus increasing the overall mass of muscle block despite the same holding volume
So if you lose fat and gain muscle mass at the same time, you may not notice significant weight loss on your bathroom scale especially the first couple of weeks. But you definitely benefit from building on that muscle mass while getting rid of unwanted fat, in terms of overall health and great body shape. Therefore, don't get too uptight over that scale reading!
Other than checking yourself in the mirror consistently for any noticeable signs of muscle definition (oh yes, I do that too), I suggest a more useful tool to monitor your body fat level as you move through the next section to burn your excess fat, not essential.
FREE Vegetarian Weight Loss Diet Plan to Help You Lose Fat, Boost Energy & Improve Your Health in as Little as 7 Days! [Meal Plan Preview]
- You'll learn exactly what to eat and how to prepare every vegetarian meal. You achieve maximum fat loss.
- You'll know precisely how much calorie, carb, protein and fat in each and every meal you eat. You're in total control.
- Each meal takes as little as 15 minutes to whip up. Fit your busy schedules.
- Simple vegetarian diets require only minimal basic kitchen skills. Moron proof.
- Delicious fat-busting vegetarian diet for every meal. Keep you motivated.
- You won't crave sugar and junk food anymore. Immediate effect.
- You get all the energy you need. You become super productive!
- Your metabolism will boost all day long. You keep burning fat.
- You'll block and burn excess calories with 2 scientifically proven fat-busting tricks. You lose weight faster!
Fill in your name and email address below, and grab your FREE 7-Day Vegetarian Weight Loss Meal Plans + Guide (for Men & Women), and Block-and-Burn Fat-Busting Tricks NOW!
