Weight reduction: Losing weight quickly is possible, but not sustainable
Some people who want to lose weight go to extremes and sometimes achieve one weight loss of five kilograms in just one week. But what actually happens in the body when you are racing Lose weight? That explains the endocrinologist and obesity specialist Dr. Marcio Griebeler.
We know that living at a healthy weight is good for our bodies. And honestly, losing a few pounds can boost our self-image. But if you lose weight too quickly, it can sometimes be detrimental to your health. And as a rule, this weight loss is not sustainable either, explains Dr. Griebler in one Contribution der Cleveland Clinic (USA).
Rapid weight loss is possible
“Sure, it will be possible to lose a significant amount of weight quickly, but once you understand what it’s doing to your body, you’ll see that it’s probably not a good thing Idea is”says the doctor. “It’s not going to give you the results you’re looking for.” What does rapid weight loss do to your body? dr Griebeler breaks it down.
Can You Lose 10 Pounds in a Week?
Yes, it is entirely possible to lose 10 pounds in a week. But that doesn’t mean it’s a good idea or that it’s from Length of time will be.
Suppose you have a holiday or a big event coming up. Of course you want to look good. Nothing wrong with that. So then follow the usual ones advices of celebs for quick weight loss?
You may then only eat for a week Vegetables. Or you can avoid all carbohydrates and sugar. It might actually make you lose 10 pounds in a week. But this weight loss is likely to be very short-lived.
dr Griebeler explains that the rapid weight loss is often due to the fact that not only fat, but also water and Muscle mass get lost. For weight loss to be successful and sustainable, you need to burn fat and maintain muscle. And that will take some time and dedication.
The Effects of Crash Diets
People who want to lose a few pounds quickly limit theirs calorie intake often significantly one (also known as a crash diet). Saving calories for a short time can have an impact on your weight. But it’s just not something you can do long-term.
“You’re not going to stay on a 500-calorie-a-day diet for very long”says Dr. griebel. “It’s not sustainable. your body needs fueland he will adapt to keep you from sticking with this type of diet for long.”
These adaptations are changes in your body’s metabolism designed to keep you from losing weight. They are evolutionarily programmed defense mechanismsto protect us from the threat of hunger.
You get a boost hunger hormones. You’ll have a precipitous drop in the hormones that signal when you’re feeling full. Your body will conserve its energy. And you will lose muscle mass.
So after you’ve dieted for seven days and lost that 10 pounds, what are you left with? An insatiable Appetit. Little energy. Weakness. All in all: a mix that will lead to more eating and less exercise. And then the lost pounds are quickly back.
Cardio for quick weight loss
Cardio exercise is great for cardiovascular fitness and an important part of a healthy lifestyle. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity exercise per week (or 75 minutes per week if you’re doing vigorous aerobic activity).
Cardio-Training like running, elliptical, biking and so on – are a great way to get your heart pumping and burn calories. But in order to perform such sports effectively, we need to provide energy to the body.
“You have to caloriesthat you lose through training. Your body will be begging for it incessantly”, according to Dr. griebel. “If you don’t eat, you’ll get tired and that’s why you won’t be able to keep up with all those exercises.”
strength training and weight loss
Strength training is an important part of losing weight. The conversion of fat into muscles helps keep your body strong and ward off chronic conditions like heart disease, diabetes, and so on.
dr Griebeler says that’s because building muscle helps improve your body composition and your metabolic rate. strengthening exercises build muscle and lose fat, which is very healthy and good for your body.
More muscle actually helps your body, more at rest Energy to burn. So strengthening is undoubtedly a good thing.
But muscle weighs more than fat. Therefore, if you want to lose weight quickly, then additional strengthening is not enough. (Although, as Dr. Griebeler points out, your body composition is a better indication of your health than the number on your bathroom scale.)
Add to that the muscle building Time needs. More than a week. And here’s the catch – to build muscle, your body needs energy.
Sustainable weight loss
It’s probably not the advice you wanted to hear, but sustained weight loss takes time. A gradual weight loss allows your body to adapt to a new one normality to accustom. It’s a signal that everything is fine.
The US Centers for Disease Control and Prevention (CDC) recommend aiming to lose one to two pounds a week.
dr Griebeler says that’s because the gradual weight loss gives your body a chance to adapt. But even with this guidance, everyone will respond to weight loss a little differently. So even if it’s a pound or two a week, that’s general Goal are, your weight loss may look different. And that’s okay.
Also remember that your weight is only one side of the coin. fat loss should be the real goal. And that without the number on the scale moving.
“When you build muscle, you burn fat, even though your weight stays the same or even increases a little”according to the expert. “If you have more muscle, I can guarantee yours metabolic rate is high and you are burning fat. And you’ll be healthier overall, regardless of whether you’ve reached the weight you want.”
Tips for permanent weight loss
Finally, dr. Griebeler some tips for permanent weight loss:
- Focus on quality foods: Eat more natural foods and less processed and packaged ones.
- Increase your physical activity: Aim for a combination of cardio and strengthening exercises. Start slowly and gradually increase your activity.
- Get enough sleep: “Sleep is very important to ensure you are refreshed the next day and have the motivation and energy to maintain a healthy routine”says Dr. griebel.
- Keep your stress levels manageable: Stress eating is a problematic thing. Living with stress can increase the levels of hormones that activate your appetite. “Stress is not good for weight loss at all”he adds.
- Keep a food diary: Writing down what you eat (or tracking it with an app) can help identify unhealthy eating habits and make you more aware of what you’re eating and the nutritional value (or deficiency) it has.
However, if you obesity living (a BMI of 30 or greater), your body may be less likely to respond to these tactics, notes Dr. griebel. If you’re living with obesity, talk to a doctor about how to deal with it. (ad)