Is it bad to lose much in the short run?

According to experts, a weight loss of 0. 5-1 kg per week is considered safe and healthy. Losing more than 1 pound in a week means you can expose yourself to unnecessary risks such as muscle loss, nutritional deficiencies and a decrease in metabolism. The most common ways to lose weight quickly are intense or an extreme hipocaloric diet (less than 800 calories / day). Hypocaloric diet is often preferred to exercise because it is lighter and cheaper than a subscription to the gym. However, in the first week of diet / exercise you can lose more than one pound due to the elimination of a larger amount of water in the body.

When you consume fewer calories, your body starts to turn to energy deposits (glycogen). Glycogen is linked to water molecules, so when you burn glycogen, it's also eliminated. Because of this, you will experience a greater weight loss in the first week. But once the glycogen stores are emptied, the loss will stabilize at 0. 5-1 kg per week.

Getting to the ideal weight is just part of the battle. The most important part is maintaining it. Statistics show that in general people who try to lose weight quickly through certain diets will \. In three to five years, they will recover it all. Because of this, experts suggest that excess weight loss is taking place in a slow, stable step.

Most studies show that slow-waning enlists will be able to maintain their long-term weight for a longer period. Slow-boosting slimming plans should also contain tips for healthy eating behavior such as frequent fruit and vegetable consumption and avoiding processed foods and sweetened beverages. Some studies claim that there are no differences between the two methods in terms of maintaining an ideal long-term weight, but they all evaluated people who benefited from good support from doctors or dieticians both during the diet and in. An adequate support is proven to help maintain an ideal weight for longer. If you try to get through this fight alone, success rates are small, but it is not impossible.

Following a fast-paced weight loss diet without any specialized help may put you in a position to experience unwanted side effects. 1. Muscle Lose Weight Loss is not the same as getting rid of fat. Even if it can help you get rid of extra pounds, much of those pounds are muscles or water. In a study, the researchers underwent a group of 25 people on a diet of 500 calories a day for 5 weeks.

At the same time, another group of 22 people followed a 1250 calorie diet a day for 12 weeks. The results showed that both groups lost about the same weight, but the group with the severe hipocaloric diet lost 6 times more muscle than the other group. 2. Slow down metabolismMetabolism determines how many calories you burn each day. Lower metabolism means burns will diminish and you will lose less calories.

Studies show that a rapid weight loss through a severe hipocaloric diet can by up to 23%, meaning you will lose 23 percent fewer calories each day, compared to an effective calorie diet. The cause behind this is due to muscle loss and hormones that regulate metabolism, such as. Unfortunately, even after completing the diet, the metabolism will remain at the same level for longer. 3. Nutritional Disorders A low calorie diet can sometimes be poor in certain essential nutrients such as iron, folate or.

The deficiency of these elements may cause certain conditions such as: hair loss, extreme, weakening of the immune system or the osteo-muscular system. Fortunately, you can avoid these deficiencies by following a diet rich in fresh, whole and unprocessed foods. They contain fewer calories per gram and are satiated, helping you lose weight. 4. Other side effects - biliary litis - fatigue - irritability - cold feeling - dizziness - constipation or diarrhea -.

• Eat a lot of protein, • Avoid foods rich in starch, • Eat slowly, • Drink, especially the Chinese one (Oolong), • Rest, • Try to practice a strength training or a high intensity workout (HIIT - . In short, it's best to follow a diet that recommends a stable and slow weight loss diet with healthy eating behavior that will help you maintain your ideal weight for as long as possible. In addition, following this diet alone, without specialized help, will not subject you to the same risks as rapid weight loss methods. .