What Is Your Opinion of a Healthy Weight Loss per Week?

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Oh my gosh, there's so much that I could see say about this. So I'm going to try to control myself here. But first of all, we want to make sure that if you're losing weight, you're losing fat. Really, the ideal question is, what's your opinion of healthy fat loss per week? The important, important thing to do is to make sure that you're using a scale that monitors both fat, body fat and weight. And then we're going to also put that together with waist and hip measurements. Okay? So we're going to look at all of this stuff and I'm going to tell you how I want you to do this. Now, first of all, I believe you should be weighing in every single day. I will tell you that if you'd met me 35 years ago, I was the person that went to people's houses to do nutrition and fitness and I took their scales away and I would only weigh them once a week. And I was actually doing more with body fat testing back then and not as much with weight because I felt like, you know, that could get people unhealthy, psychologically unhealthy. But I think the bigger thing is we need to reframe the way we look at a scale. First of all, we know that people who weigh in every single day tend to maintain, successfully maintain weight loss more than people who don't, because things don't ever get out of hand. But the other thing is really, I want you to rethink the way you look at a scale. Because I think most of us, when we get on a scale, all this judgy stuff comes out, oh, my gosh, I was bad yesterday. Oh, you know, all this, all these things, really, the scale is giving you information, non emotional, objective information that you are then going to go, huh, all right, I know that I didn't eat £4 worth of food yesterday. So why, you know something that could be the equivalent of gaining four pounds of weight? So what happened there? Did I eat something that I was intolerant to? That's what I wrote about in the virgin diet. You know, did I eat a lot of high sugar impact foods that are causing me to hold onto water from the sugar impact diet, Right? So what have I done? So that's why I want you to weigh in every single day. You're gonna have fluctuations, right? You might be a little dehydrated, you might be a little constipated, you might be retaining fluids, so you'll get the average of that. But you wanna weigh in every day so you can look back because you're keeping a diet journal and go, what's going on there? And connect the dots between what you're eating and how you're feeling and how you weigh. Right. So that's the first part. So next thing is really look for the shift from losing body fat. You want to hold on to maintain or build lean mass while you lose body fat. And that's really important. Now if you have a lot of weight to lose, like 60 pounds or more, even 50 pounds or more, let's say you will lose some lean body mass and fat mass to start. But once you get closer to your goal, let's say you have 20 pounds to lose, you really should be holding onto lean body mass while losing body fat. So that's super important, is that you want to make sure that your lean body mass is staying stable and you're losing body fat. And that's why it's important to use a body fat scale and they're inexpensive Now. Now, next thing that you want to be looking at is waist and hip measurements because if you're losing weight but your waist isn't changing, you're making yourself worse, not better. You want to make sure that you are losing weight around your waist and, and you know you're getting a smaller and smaller waist relative to your hips. That is a big sign of health, is making sure that for women that ratio is 0.8 or below and for men 1.0 or below. Right. Because bigger than that starts to create more of a risk of metabolic syndrome, insulin resistance, diabetes, et cetera. So make sure you're also monitoring your waist right around your belly button. Don't suck in and your hips right around the widest part once a week for that. Super important. So how much, what's healthy weight loss per week? Well, we're going to look at losing body fat and that happens slower. And that's why you got to look at your weight, because you might be adding muscle. Let's say that you put on a pound of muscle in a week and you lost two pounds of fat and you went, wow, I lost a pound. And you thought you didn't do well, but reality was you made a three pound shift because you gained a pound of muscle. That's going to change your metabolism for the better when you while losing 2 pounds of body fat. So you want to look at, do you need to increase muscle? Because I see some people who are topi thin outside fat inside who actually don't really need to lose too much body fat, but they really need to put on muscle. So what you really want to look at is how does my weight look? Do I need to just hold onto my muscle? Do I need to build muscle? Do I need to lose fat? And then monitor that body composition shift week by week. And depending, you know, the more you have to lose, the more you will lose each week. The less you have to lose, the more challenging it gets as you get closer to your goal. When you're heavier out with more body fat, you might be losing, making a body comp shift of £4 a week, but as you get closer, it'll get down to £2 and then maybe even down to £1. And what I find with these shifts in your metabolic and in your composition, your body compared to is that generally you might cycle. So you might make a shift and then stabilize for a week and then make a shift for a couple weeks and then stabilize again. So again, if you live like a healthy, lean person, you will become one over time. And so it's not just again what you're eating, it's when you're eating, how you're eating and how much you're eating, and then it's your sleep and then it's all about the right types of exercise and then balancing your hormones. Put that all together and, and this will help out. So the important thing with healthy weight loss per week is that you're losing that weight in a healthy way so that you're losing fat while you're holding on to or building lean muscle. Awesome. Thank you for that question, Meredith. And if you've got questions, I've got answers. Just leave them for me at JJ Virgin on Instagram or JJ Virgin Official at Facebook and join my Facebook group, JJ Virgin Lifestyle Group. You can ask in there or if you go to subscribetojay.com so you never miss an episode. You can also leave a comment there, too. All right, thanks for tuning in. See you next time. This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com. Foreign.

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