YouTuber Nikocado Avocado loses 114 kg in 2 years: Is this a healthy weight loss rate?

YouTube star Nikocado Avocado’s fans are used to seeing him consuming excessive amounts of food in his videos on social media. But the Mukbang YouTuber, whose real name is Nicholas Perry, stunned his millions of fans by showcasing his major body transformation in a clip. The new video came just seven months after his clip on his love for spicy cheesy fire noodles. However, the content creator’s weight-loss journey reportedly started two years ago. We asked an expert if losing 114 kg in two years is healthy or not.

Nikocado Avocado’s weight-loss journey

In a new video titled “Two Steps Ahead”, YouTube star Nikocado Avocado showcased his transformed physique, surprising his four million subscribers. His followers were stunned, as he had been entertaining them via his videos that showed him indulge in unhealthy foods like spicy noodles, onion rings, burgers and fries. But he shared that he had been posting pre-recorded videos for two years while working on losing weight.

“Today, I woke up from a very long dream, and I also woke up having lost 250 pounds (114 kg) off of my body. Just yesterday, people were calling me fat and sick and boring and irrelevant,” said the content creator in his new video.

“People are the most messed-up creatures on the entire planet, and yet I have still managed to stay two steps ahead of everyone. The joke is on you,” he added. The internet sensation also called his secret body transformation the “greatest social experiment of my entire life.” Through his experiment, he wanted to show how easily people can be manipulated. “People will consume anything they are told to consume,” he said.

Check out the video here!

Is losing 114 kg in two years healthy?

Losing 114 kg in two years is a significant amount of weight loss, equating to an average of around 1.1 kg (2.4 pounds) per week. A person should lose about 1 to 2 pounds per week for six months, according National Heart, Lung, and Blood Institute. So, losing weight at a rate of around 1 kg per week is considered safe and sustainable. “This rate of his weight loss is on the upper edge of what might be considered to be healthy, but it depends on factors like his weight when he started off, overall health, and the methods he used,” says gastroenterologist and hepatologist Dr Sukrit Singh Sethi.

What are the healthy ways to lose weight?

Here are some ways to promote sustainable, healthy weight loss:

1. Calorie deficit

Creating a calorie deficit means consuming fewer calories than your body needs to maintain its current weight. This can be done by eating lower-calorie foods like fruits, lean proteins, vegetables, and whole grains that are also nutritious. “Avoid making drastic calorie cuts, as that can lead to nutrient deficiencies or muscle loss,” says the expert.

2. Regular physical activity

Exercise is a key component of healthy weight loss. During a 2021 research published in Obesity Reviews, favourable effects of exercise were seen on weight loss in adults who were overweight or had obesity. Incorporating a mix of cardiovascular exercises such as walking, and running, and strength training can help burn calories, build muscle, and boost metabolism. Consistency is more important than intensity, so find activities you enjoy to keep you motivated.

3. Mindful eating

“Eating mindfully is an effective way to prevent overeating apart from letting you enjoy your food,” says the expert. So, focus on eating slowly and listening to your body’s signals, and avoid distractions like phones or TV during meals.

4. Stay hydrated

Drinking water throughout the day is good for your health, and can also help control hunger and prevent overeating. Sometimes, thirst is mistaken for hunger, and this may lead to unnecessary snacking, especially on unhealthy foods. Try to drink water before meals to help regulate appetite.

5. Get sufficient sleep

Lack of sleep can interfere with hormones that regulate hunger, often leading to increased cravings and overeating. “Getting about seven hours of quality sleep every night can help balance these hormones, improve energy levels, and support overall health, making weight loss easier,” says the expert.

6. High-protein diet

Protein-rich foods help you feel full for longer and aid in muscle preservation during weight loss. Go for lean sources of protein such as chicken, fish, eggs, legumes, and plant-based options like tofu. “Protein can also increase your metabolism slightly through the thermic effect of food, meaning your body burns more calories while digesting protein compared to fats or carbohydrates,” explains the expert.

7. Manage stress

Stress may be the reason behind emotional eating, and overeating. Finding healthy ways to cope with stress, such as through meditation, yoga, or hobbies, can prevent weight gain and help with weight loss efforts.

8. Avoid sugary drinks and processed foods

Reduce intake of sugary drinks like soda, juice, and energy drinks, as they contain empty calories that can contribute to weight gain. Similarly, processed foods high in refined sugars, unhealthy fats, and additives can come in the way of your weight loss efforts. Opt for whole, unprocessed foods, and choose water, herbal teas, instead of sugary beverages.

The secret to Avocado’s weight-loss journey is still not known. But if you want to lose weight, go for healthy options like eating well, reducing stress and working out.