Most people who want to lose weight want to do so quickly, without considering the consequences this will have on their body’s systems.

Common sense, however—beyond the realm of science—tells us that just as weight isn’t gained overnight, it doesn’t disappear overnight either.

But what determines the rate of weight loss?;

1) Lifestyle

As part of a healthy lifestyle, we must be mindful of our health when it comes to the food we eat, keeping our bodies active, “exercising” our minds, and taking the necessary break from it all—rest.

So if your diet doesn't follow certain basic rules—for example, if you drink a lot of alcohol, don't exercise, and spend most of your time on your cell phone or watching TV— you’re at a greater disadvantage.

Everything requires balance; you don't have to deprive yourself of things, but you should do some of them in moderation.

2) Nutrition

If you have a calorie deficit (calories consumed – calories burned = negative number) of around 200 calories, it’s different from a 500-calorie deficit and certainly from a 300-calorie surplus.

In short, the caloric balance—determined by dietary intake and caloric expenditure through physical activity and exercise—is the most fundamental factor in the rate of weight loss.

A prerequisite for losing weight is a calorie deficit. The rate at which you lose weight is likely a result of the size of the calorie deficit. But be careful: For the sake of our health, we must not exceed normal limits.

3) Thyroid status

Some people have abnormal thyroid function—hyperthyroidism or hypothyroidism—which directly affects their metabolism.

In women, in particular, there are many hormonal factors that can influence weight loss rates.

For example, polycystic ovary syndrome, which, according to research, may affect up to 20% of all women of reproductive age, making it difficult to both gain and lose weight.

If you think that hormonal issues may be negatively affecting your weight loss efforts or your overall health, talk to your doctor and be sure to get blood tests for thyroid hormones.

4) Cortisol levels

The chronic stress that arises from various aspects of daily life—and that may weigh on us like a heavy rock we’ve been carrying for some time now— manifests itself in an increase in the hormone cortisol.

Cortisol is a steroid hormone, meaning it is a derivative of cholesterol. It is responsible for raising blood glucose levels in response to situations of emotional or physical stress, when our body says, ‘fight or flight,’ thereby preparing the body and the central nervous system to make quick decisions.

So, when cortisol levels are chronically elevated, it leads to increased insulin resistance and impairs the function of other hormones, thereby acting as a hindrance to weight loss. However, this does not mean that intense exercise will stop it.

In most cases, cortisol should be counteracted by promoting our mental calm, relaxation, and the feeling of ‘getting away from it all.’ So find a little time during the day, take a few deep breaths, and stay focused. You need it.

5) Type of exercise

Do you want to lose weight or lose fat? No, they're not the same thing...

Weight loss may also mean a loss of muscle mass for you. Except in certain cases where muscle mass isn’t a major concern (advanced stages of obesity), it is fat loss that will guarantee you a better physique.

And how do you make sure you'll lose fat and not muscle mass? The answer is: Proπinstruction with resistors.

With this type of workout, you may lose weight more slowly on the scale, but you’ll improve your body composition by preserving your muscle mass.

Η aerobic exercise It will also go a long way toward boosting your metabolic rate and improving your cardiovascular health, and it certainly shouldn’t be left out of a healthy lifestyle. So be sure to use aerobic exercise as a tool to further increase your calorie expenditure, in addition to an already healthy diet.

6) Age

As people get older, it becomes increasingly difficult to lose weight, and even when they do succeed, they lose weight at a slower rate.

This is, of course, also influenced by hormonal changes (menopause and low testosterone), while another serious cause is sarcopenia, or the natural loss of muscle mass that occurs as part of the aging process.

7) Sleep

People who sleep less than seven hours a night tend to have slower metabolisms.

Also, regardless of how many hours you sleep at night, if the quality of your sleep is poor, it can also affect your metabolism and weight loss. Difficulty breathing while sleeping is closely linked to weight problems.