How Fast Can An Obese Person Lose Weight?

Obesity can take a toll on your health and body if you are not consuming a healthy diet. Your heart is the main organ that gets badly affected by obesity.

Also, you face difficulties in performing your daily life activities due to excessive weight. If you are obese or overweight, you must have searched “how fast can an obese person lose weight?” on Google multiple times. You must have gotten endless results with the same answer i.e., one pound per week.

This might sound doable and easy to achieve but for people with a smaller number of excessive fats. For people who have 100+ pounds to lose, is 1 pound per week a suitable target?

Obviously, no.

Overweight people can easily lose 2-4 pounds per week if they know how to diet and exercise properly and regularly. It all depends on how determined you are for weight loss.

Let’s forget about what you find on Google and learn how to transform yourself from obese to fit safely and quickly. 

How Much Weight Can You Lose In A Week ?, Healthy Diet, Diet Tips by TheSeriousfitness

Why Lose Weight?

Extremely obese people know hard it is to live with obesity. You are exposed to several chronic illnesses like heart diseases, diabetes, and cancer. Therefore, losing weight means lesser chances of chronic diseases.

If an extremely obese person loses 10% of the body weight, only then he can have improved metabolic improvements. So, it is highly suitable to lose weight if you want to lead a healthy life.

How to Naturally Lose Weight Fast?

Here we will share some effective obese weight loss methods that are backed by science too. They will help obese people lose weight as fast as possible.

Try Intermittent Fasting 

Intermittent fasting is basically an eating pattern that involves regular short-term fasts. You consume food in short time intervals during the day.

Scientific studies have proved that intermittent fasting can cause weight loss among obese individuals if done for at least 24 weeks. There are three common ways of doing intermittent fasting which include;

  • Alternate Day Fasting – You can fast on alternate days and eat normally on non-fasting days. Also, on days when you are fasting, eat only 25-30% of the body’s energy requirements.
  • 5:2 Diet – It involves fasting on 2 out of 7 days of the week. You are allowed to eat only 500-600 calories on fasting days.
  • 16/8 Method – In this method of intermittent fasting, you fast for 16 hours a day and eat in only 8 hours span. This method helps people in consuming a lesser number of calories during a day and makes weight loss for obese person easy. 
Also Read:  Overweight vs. Obesity: What is the actual Difference?

Ensure an Aggressive 40% Calorie Deficit 

Reduce 40% of your daily calorie intake. It will help obese or overweight people reduce 2-4 pounds of weight. For this purpose, you have to calculate the total daily energy expenditure and multiply it by 0.6.

This will give you the number of calories you can eat per day. 

Keep a Track of your Diet and Exercise 

It is one of the crucial steps of the weight loss journey. Anybody willing to lose weight should know what he/she eats or drinks daily. You can easily track your diet by using an online food tracker or a journal.

In this way, you can manage and lose obese weight. 

Consume Diet Rich in Proteins 

Losing weight involves consuming a protein-rich diet because it helps in 

  • Losing fats quickly
  • Gaining more muscles 
  • Burning calories 
  • Having strong bones 
  • Suppressing your hunger

As you are reducing your calorie intake, it becomes important to replace it with a sufficient protein intake. It will provide you the energy your body needs and preserve lean mass. Now the question arises, how much proteins should be eaten?  

Well, you should have approximately 1 gram of protein per pound of body weight in a single day. It facilitates in preventing muscle loss during the fast weight loss process. 

Exercise Regularly

Another step that obese people must include in their daily routine is to do some heavy exercises.

Compound weightlifting is one of the best options in this case. It trains your muscles and gives them a definition in the most effective manner. 

Heavy compound lifting involves working with weights. You should also perform squats, deadlifts, and bench presses to train your major muscle groups.

The biggest benefit of these exercises is that they help you build more muscle and lose fat fast.

Also Read:  Can Being Overweight Cause Fatigue?

Don’t Forget Cardio 

If you want to know how fast can an obese person lose weight, start doing easy cardio. Yes, you heard right. Cardio exercises accelerate the weight loss process if you do them correctly. They have health benefits with no side effects. 

However, opt for easy cardio like walking for 30 minutes at a comfortable speed. Do not go for high-intensity interval training. Easy cardio is sufficient to boost your fat loss and improve your physical health. 

Include Supplements to Speed up Fat Loss

In the end, you can also opt for weight loss supplements if you want to. Otherwise, they are not so essential because they are not going to build your physique or give you a great body.

They can only boost fat loss. Only exercise and nutrition are going to shape your body. 

Although pills and supplements cannot overshadow diet and exercise, they can improve muscle growth and general health. Weight loss supplements have been known to increase fat loss by 30-50%.

Professional Fat Reduction Procedures

It is also a possible treatment option for obese people to lose fat faster. If you want to get quick results, you can opt for cosmetic procedures along with exercise and diet.

Various weight loss and body contouring procedures are available nowadays such as liposuction, bariatric and metabolic surgery, etc.

The American Heart Association has recommended surgery to those who are healthy and have not experienced effective results from medication or lifestyle changes.

You should consult with a cosmetic surgeon before opting for any surgical procedure. He/she will guide you about the pros and cons of the surgery.

Frequently Asked Questions 

Here in this section, we will discuss and answer some frequently asked questions that people mostly have regarding weight loss. Some common questions include;

Yes, obese or overweight people lose weight faster as compared to thin people. It is because a heavier person requires more calories to perform daily life activities. When he/she reduces the calorie intake to the level of a thin person, he/she loses weight quickly. However, to lose weight, resistance training is very important. As the metabolism is boosted, a higher number of calories start burning which results in quick weight loss among obese people.

Technically speaking if on average an obese person loses 1 pound per week, he/she can lose approximately 4-8 pounds in one month. It is a safe limit to losing weight. However, it is just an estimate. It is possible to lose more than this if you follow all the steps religiously. The American Heart Association has advised people to start their weight loss journey by assessing their fitness level, consulting with a doctor about their underlying conditions, and setting measurable and realistic goals.

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Yes, it is possible but in extremely obese people who are under medical supervision. Also, such an extreme weight loss depends on what your current weight is. However, there is an important revelation to make here. Such a group of people will only lose water and not fats. Yes, there is a water weight accumulation too in your body. It occurs when your bodies hold onto the excess water instead of peeing it out. This water gets stored in tissues, organs, and skin. This is the reason you lose 20 pounds so quickly because it is not fat. 

If an obese person can lose 4-8 pounds safely in a month, it means that he/she can lose 12-24 pounds in 3 months. Here, you should keep a few things in mind;

  • You burn 500 calories in a day for every 5lbs muscle gain.
  • Your body needs to burn more calories than your intake.

The Final Verdict 

If you are interested in finding how fast can an obese person lose weight, read the article thoroughly. We have tried to include every necessary detail that you must know before embarking on the journey of weight loss. It requires a complete routine to achieve the goal of losing 2-3 pounds per week.

A controlled and balanced diet, reduced calorie intake, and heavy exercises are some of the prerequisites to lose weight faster. Also, you can consult with a doctor to know about the medical procedures that can help you lose fat quickly.

The key to a successful weight loss journey is dedication and desire. Make appointments with nutritionists and get a diet chart. Once you get all the instructions, stick to them no matter how difficult it seems. 

One Reply to “How Fast Can An Obese Person Lose Weight?”

  1. I really appreciate this post. I’ve been looking all over for this! Thank goodness I found it on Bing. You’ve made my day! Thanks again

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