How long does it take for a dog to lose fat
How Long Will It Take Me to Lose Excess Belly Fat?
Losing belly fat can reduce your health risks. With a reduced-calorie diet, you may be able to lose about 1 pound of fat a week. Adding exercise will help speed up your metabolism and tone your abdomen.
Overview
Having some body fat is healthy, but theres good reason to want to lose extra weight around your waist.
About 90 percent of body fat is just below the skin in most people, estimates Harvard Medical School. This is known as subcutaneous fat.
The other 10 percent is called visceral fat. It sits underneath the abdominal wall and in spaces surrounding organs. Thats the fat associated with various health problems, like:
- type 2 diabetes
- heart disease
- cancer
If youre goal is to lose belly fat, theres no easy or quick method. Crash diets and supplements wont do the trick. And targeting a single area of the body for fat reduction isnt likely to work.
Your best bet is to work on losing overall body fat through diet and exercise. Once you start losing weight, theres a good chance some will come from your belly.
How long that takes is different for everybody. Read on to learn the average time it takes to lose excess belly fat and how you can get started.
You have to burn about 3,500 calories to lose 1 pound. This is because 3,500 calories equals about 1 pound of fat.
To lose 1 pound a week, you have to eliminate 500 calories from your diet every day. At that pace, you could lose about 4 pounds in a month.
Increasing physical activity will help you burn more calories. Exercise also builds muscle mass. Muscle is heavier than fat, so even though youre looking and feeling leaner, it might not show on the scale.
Everyone is different. There are many variables in how much physical activity it takes to burn a calorie.
The larger you are, the more calories you burn doing anything. Males have more muscle than females of the same size, so that helps males burn more calories.
Calories are units of energy from food. The more energy you use, the more calories you burn. Unused calories are stored as fat. You can burn fat stores by taking in fewer calories and using more energy.
Here are some ways to cut calories that you can start today:
Switch drinks
- Drink water instead of soda.
- Try black coffee instead of coffee flavored with added cream and sugar.
- Cut down on alcohol.
Avoid high-calorie foods
Reduce portions
- Measure oils used for cooking.
- Cut down on oil and other salad dressings.
- Use a smaller plate or bowl.
- Eat slower, and wait 20 minutes after eating to make sure youre full.
- At restaurants, take half your meal home.
- Dont eat in front of the TV, where its easy to keep snacking.
Consider food density, too. For example, 1 cup of grapes has around
To retain lean muscle mass, youll need plenty of protein.
In 2016, researchers performed a meta-analysis of 20 randomized control trials involving diet and weight loss. They concluded that adults ages 50 and older lost more fat and kept more lean mass on energy-restricted, higher-protein diets rather than diets with normal protein intakes.
In addition to a regular exercise routine, try these calorie burners:
- Park farther away and walk the extra steps.
- Better yet, bike or walk rather than drive.
- Use the stairs instead of elevators and escalators if you can.
- Take a stroll after meals.
- If you work at a desk, get up at least once every hour for a short walk or stretch.
Many pleasurable activities help you burn calories, like hiking, dancing, and even golfing. For instance, in 30 minutes of general gardening, a 125-pound person can burn 135 calories, and a 185-pound person can burn 200.
The more you move, the more calories you burn. And the more likely it is youll lose some belly fat.
Weigh yourself once a week at the same time of day to track overall weight loss.
If youre eating a good amount of protein and exercising regularly, youre likely building muscle. But remember that the scale doesnt tell the whole story.
To see if youre actually losing belly fat, use a tape measure. Always measure in the same place.
Stand straight, but without sucking in your belly. Try not to pull the tape hard enough to pinch the skin. Measure around your belly button level.
Another telltale sign is that your clothes fit better, and youre starting to feel better, too.
Research published in the Journal of Obesity suggests that high-intensity intermittent exercise may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.
Exercises that target the abdomen may not affect your visceral fat, but they can help strengthen your muscles, and thats a good thing.
The important thing is to keep moving and build exercise into your day. You dont have to stick with one thing, either. Mix it up so you dont get bored. Try:
- 30 minutes of moderate-intensity exercise on most days
- aerobic exercise twice a week
- strength training to build muscle mass
- stretches first thing in the morning and again before bed
Targeting only belly fat may not be the best plan. To lose weight and keep it off, you have to make changes you can stick with. If it sounds like too much, start with one small change and add others when youre ready.
If you backslide, all isnt lost its not a diet. Its a new way of life! And slow and steady is a good plan.
Walking for Weight Loss: Tips for Overweight Dogs
Reviewed for accuracy on December 12, 2018, by Dr. Katie Grzyb, DVM
Obesity in dogs is a big problem for pet owners. According to the Association for Pet Obesity Prevention (APOP), the number of overweight dogs continues to rise. In 2017, obesity affected 56 percent of dogs in the US.
And while you might think that fur-covered rolls and big bellies look cute, having an overweight dog can lead to serious health problems.
Pet parents should talk to their veterinarians at the first sign of their dogs gaining weight, says Dr. Kelly Ryan, director of veterinary services at the Humane Society of Missouris Animal Medical Center of Mid-America. Serious health issues may be managed or even prevented if a good diet and exercise plan are implemented right away.
Weight Loss for Dogs: Tips for Walking
In addition to veterinarian-recommended dietary changes, getting your overweight dog to walk regularly can help her shed some of the extra weight. Here are some tips you should consider when starting a walking routine to help your dog lose weight.
Before beginning, talk to your veterinarian.
If your dog is overweight, its important to consult a veterinarian, says Dr. Ryan, to come up with the best exercise plan that is right for your pet.
There may be serious underlying medical conditions causing weight gain. Plus, carrying extra weight can lead to arthritis and other conditions that can make exercise painful, she says. Your veterinarian will want to rule out any issues first, then he or she will discuss the best way to get started with a walking routine.
Take it slow.
Dont assume that your overweight dog will be able to walk far or up big hills right from the start. Take your time and start slow.
Most pets are able to walk at least short distances, and many can work up to longer distances over time without experiencing soreness or discomfort, says Dr. Stephanie Liff, medical director of Pure Paws Veterinary Care in New York City. You know your pet best, so if they seem to be struggling, listen to them and cut that exercise session short and talk to your vet.
Pay attention to your dogs breathing.
If your overweight dog is having difficulty breathing while on a walk, its important to slow down or take a break and assess the situation.
Overweight dogs are at risk for respiratory trouble, especially when exercising, says Dr. Ryan. This is because extra fat in the chest prevents the lungs from fully expanding. Plus, extra fat in the abdomen pushes up against the diaphragm. The lungs have to work harder to supply oxygen.
This is true with brachycephalic breeds also. They tend to overheat quickly, even in temperatures you would not expect, so it is pertinent to monitor their breathing during walks.
Symptoms such as coughing, shortness of breath or difficulty breathing, says Dr. Ryan, can make a walk uncomfortable or even dangerous for your dog.
Use the right equipment.
If you have an overweight dog, using and bringing the right equipment while out on walks will keep your dog safe. For walking an overweight dog on leash, use a walking harness or a head halter, says Dr. Ryan. Regular collars can put too much pressure on your dogs trachea, causing additional breathing problems or injury if your dog pulls too much.
The PetSafe Gentle Leader Dog headcollar and leash is a safe and effective option for overweight dogs. Dr. Ryan says to consult a veterinarian when using a head collarso that you know how to fit it and use it correctly.
If youd prefer to use a regular dog harnesswhile out on walks, look for a sturdy, no-pull dog harnessoption, like the HDP Big Dog no pull dog harness or the Sporn no-pull mesh dog harness. And consider a heavy-duty dog leashthat wont rip or tear. The Logical leather dog leash or the Frisco solid nylon dog leash are both solid options.
You will also want to bring water and a portable water bowl on walks to prevent your dog from overheating and from becoming dehydrated, says Dr. Ryan.
You can use a clip-on bottle, like the KONG H2O stainless steel dog water bottle, or dog travel bowls, like the Petmate silicone round collapsible travel pet bowl, to provide water throughout the walk.
Consider low-impact alternatives to just walking for exercise.
Although most overweight dogs can handle short walks, dogs that have arthritis or joint problems may benefit from other forms of exercise. Just like with people, carrying around extra weight is tiring and taxing on the joints, says Dr. Liff. Also, some pets will put on weight secondary to arthritis, which restricts their ability to exercise.
If this is the case, one joint-friendly exercise option is hydrotherapy, where your overweight dog would walk on an underwater treadmill. This hydrotherapy machine is a great way for pets to burn extra calories with a low-impact workout, says Dr. Ryan. The water reduces the stress on the pets joints. The warm water can also reduce joint swelling, helping dogs who suffer from arthritis.
Exercise and Diet: Tips for Overweight Dogs
In addition to getting your overweight dog started on a walking routine, its just as important to pay attention to what youre feeding her. Diet is extremely important for weight loss, and it is imperative to consult your veterinarian about your own pets dietary needs and the best options for weight loss, says Dr. Liff.
Use these dietary tips along with exercise to help your dog lose weight.
Offer treats sparingly.
While dog treatscan be a helpful way to motivate or train dogs during walks, its imperative that you pay attention to the types and quantity of treats youre feeding your overweight dog.
Too many treats and high-fat table scraps can lead to an unhealthy weight. If you want to give your dog treats, consider healthy options like bite-size pieces of carrots or apples, says Dr. Ryan. You can even use your dogs kibble as a treat. Just put a portion of their daily amount aside and give them pieces throughout the day.
If you want to offer your dog a special treat while on a walk, look for low-calorie options like NutriSentials lean treats nutritional dog treats.
Ask your veterinarian about a prescription diet.
Dont just expect that walking alone to help your dog lose weight. A veterinarian may recommend feeding your overweight dog a weight control dog food to help your pup shed some weight.
Your veterinarian may determine that a prescription diet is necessary if weight gain is caused by a medical issue like poor thyroid function or diabetes, or if a low-calorie diet is the best option for your pet, says Dr. Ryan.
Stick With Your Dog Weight Loss Plan
If your dog is overweight, its essential to build up her endurance slowly and stick with regular walking so that she starts slimming down. Achieving weight loss requires pet owners to be diligent about following veterinary recommendations and instructions for exercise and diet.
Weight loss in pets can be a long, slow process, says Dr. Ryan. Dont expect results to happen overnight, but with the right routine and expectations, your pet can get back to a healthy weight.
By Deidre Grieves
Image via iStock.com/goglik83
