When you're ready to lose weight, you want it to happen right away. But the majority of medical professionals advise against quick weight loss. It may harm both your health and your long-term weight loss objectives.
Why
is rapid weight loss harmful ? Dr. Marcio Griebeler, an endocrinologist and
expert on obesity, explains why and how to lose weight slowly and steadily.
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What Is Considered Fast Weight Loss?
Many specialists agree that 1-2 pounds (0.45-0.9 kg) weight loss each week is a reasonable and acceptable rate.
If you lose more weight than that, it's deemed to be too quick and you run the danger of developing a variety of health issues, such as muscle loss, nutritional deficiencies, and slowed metabolism.
The two most popular methods used by people to lose weight quickly are intense exercise and a "crash diet," or a diet with less than 800 calories per day.
Since losing weight through nutrition is much simpler than exercising, people frequently choose this approach.
However, you could lose more than 2 pounds (0.9 kg) in your first week if you're just beginning a diet or exercise plan.
Fast weight reduction throughout this early phase is totally typical. "Water weight" is the term used to describe the weight you lose during this time.
When you ingest fewer calories than you burn, your body begins to use its glycogen energy reserves. Your body's glycogen is connected to water, so when you burn it for energy, the water is also released.
This
is why you can see a significant weight loss over the first week. Your weekly
weight loss should settle around 1-2 pounds (0.45-0.9 kg) until your body has
used up all of its glycogen reserves.
Risks of Losing Weight Too Fast
The temptation
of rapid weight loss is difficult to resist. Would you like to lose 10 pounds
by the next week? Ah, yes Please. But resist the flashy advertisements. These
diet plans are typically hazardous for your health.
Your metabolic rate slows down.
Your
body burns calories through metabolism. Additionally, a misaligned metabolism
might impair your body's capacity to maintain weight loss.
According to Dr. Griebeler, if you lose weight too rapidly, your body will burn calories more slowly. That is your body's attempt to prevent starvation. The weight loss may be substantial at first, but your metabolism soon switches to survival mode.
One
of the main causes of weight gain after attempting fast weight reduction
strategies is a shift in metabolism. Your metabolism isn't acclimated to that
many calories when you switch back to a regular diet, which causes the pounds
to return.
You lose may lose muscle mass.
You
could notice the figures on the scale dropping like a rock when you drastically
reduce your calorie intake. But you're not only shedding weight. You're losing
muscle mass as well.
Dr. Griebeler explains that sudden and extreme calorie restrictions will cause you to lose muscle mass in addition to fat. Lack of muscle mass makes it more difficult to lose weight since muscles burn a lot of calories.
On
the other hand, slower weight reduction combined with exercise provides your
body time to burn fat while maintaining your muscle mass. Additionally, you
maintain the capacity of your muscles to burn calories.
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It May result to Nutritional Deficiencies
To
operate, your body need certain amounts of fat, protein, and carbohydrates.
Additionally, it requires a variety of vitamins and minerals. When you restrict
calories or exclude entire food categories like carbohydrates or dairy products,
you run the following risk:
• Digestive
issues, such as constipation.
• Fatigue
and a decrease in energy
• Hair
loss
• Loss
of bone strength and density.
• Low resistance to disease
Dr.
Griebeler thinks that decreasing calories is OK as long as you're consuming a
range of nutrient-dense meals. Your diet ought to include a wide range of healthy,
whole foods. Try not to reduce your daily calorie intake above 500 calories per
day.
Additional side Effects
The
following adverse symptoms are associated with rapid weight loss on a
"crash diet" or very low-calorie diet:
•
Hunger
•
Fatigue
•
Irritability
•
Feeling chilly
•
Muscle cramps
•
Dizziness
•
Constipation or diarrhea
•
Dehydration
You'll probably stop your diet.
Going for fast weight reduction may make it harder, not easier, to maintain weight loss. After a few weeks, you'll probably experience constant hunger. The urge to tuck a box of cookies under the covers is strong.
This is not due to a lack of willpower, please. Your hormones are the cause, and they are acting just as they should.
According
to Dr. Griebeler, cutting calories much too soon causes hormonal changes that
make you feel hungry. Even a person with great willpower would struggle to
overcome those hunger hormones. You get so ravenous due to these quick hormonal
fluctuations, which causes your diet plan to fail.
You should aim for healthy (and gradual) weight loss.
There
is no one diet that is effective for everybody. However, by following these
recommendations, you may lose weight in a healthy way and keep it off.
Gain muscle while reducing body fat
Healthy weight reduction involves more than simply your diet. If you want the best outcomes, you must engage in physical exercise.
Walking is a cardiovascular activity that burns calories, but strength training is also very significant. You gain muscle mass when you lift weights or engage in resistance exercises. Additionally, when your muscle mass increases, you:
• You
burn more calories, even at rest.
• Improve
your balance to lower the risk of falling.
• Reduce arthritic symptoms and joint discomfort so you
may continue to move around and lose weight.
• Reduce your risk of fractures and osteoporosis by
strengthening your bones.
Make sleep a top priority.
Have you ever noticed that you desire to eat more when you're tired? Your hormones of hunger take over when you're fatigued, destroying whatever chance you had of avoiding that doughnut. Even the finest weight reduction strategy can seem difficult if you often lose sleep.
Dr.
Griebeler advises getting at least seven hours of good sleep per night.
"Discuss with your doctor if you frequently have difficulties falling
asleep. Many people with sleep problems are unaware of their condition (and
sleep disorders are treatable).
Find a mid-point.
Review your diet plan and think if you can follow it indefinitely. Reducing hundred calories per day? Feasible. Never consuming a cup of ice cream? Most likely not.
The
greatest diet is one that you can maintain, according to Dr. Griebeler. It's
challenging, but it is possible to change our habits. Chose a diet with which
you will occasionally have that slice of pizza or piece of chocolate.
Maintaining these kinds of programs for months or even years is significantly
simpler.
Instant
satisfaction isn't the greatest when it comes to weight reduction, but quick
results are pleasant for a time. Reduce your weight gradually if you want to be
healthier now and in the long term.
Overall
When
you consume less calories than you burn, you lose weight.
Your
starting weight, gender, age, sleep, and the extend of your calorie deficit are
just a few of the many variables that influence how quickly you lose weight.
A
safe and sustainable strategy to accomplish your goals is to aim to shed 1-3
pounds (0.45-1.36 kg) per week.
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