Rapid weight reduction might be dangerous to your health and lead to regaining weight.
When you're ready to lose weight, you want to do it right away. However, most health experts advise against quick weight loss. It has the potential to ruin your long-term weight loss goals as well as harm your health.
What are the drawbacks of losing weight quickly? Marcio Griebeler, MD, an endocrinologist and obesity specialist, discusses why slow and steady wins the weight-loss race.
What does it mean to lose weight quickly?
"Rapid weight loss" isn't defined by a specific number. What that term implies to you depends on your weight, age, and degree of activity.
Don't get too worked up about how many pounds you should (or shouldn't) drop. Instead, take a look at the weight-loss regimen you're on. Diets that promise a lot of weight loss usually fall under the "fast weight loss" category.
“Avoid very restricted diet programs since they are difficult — if not impossible — to maintain over time,” Dr. Griebeler advises. "It's probably a fast weight reduction strategy if the diet plan isn't something you can stick to for months or years." And such diets and gimmicks aren't a healthy or long-term strategy to shed pounds."
Over time, a more moderate objective of losing 1 to 2 pounds per week is more likely to be successful.
The dangers of rapid weight loss
The allure of quick weight loss is difficult to resist. By the following week, you'll have lost ten pounds. Please accept my request. But don't be fooled by the glossy advertisements. Those diet plans are, for the most part, harmful to your health.
Your metabolism slows to a crawl.
The calorie-burning process in your body is called metabolism. A messed-up metabolism might also harm your body's capacity to lose weight and keep it off.
Dr. Griebeler adds that when you lose weight too quickly, your body slows down its calorie-burning process. "It's your body's method of ensuring you don't get hungry." Although you may shed a significant amount of weight immediately, your metabolism quickly shifts into survival mode.”
People who try rapid weight loss methods often regain weight due to a change in their metabolism. Your metabolism isn't used to that many calories when you return to a regular diet, and the pounds creep back on.
Muscle mass is lost.
When you drastically reduce your calorie intake, the number on the scale may plummet like a rock. But you're not only losing weight. You're losing muscle as well.
According to Dr. Griebeler, “sudden and extreme calorie restriction will cause you to lose muscle mass as well as fat.” "When you don't have enough muscle mass, it's more difficult to reduce weight since muscles burn a lot of calories."
Slower weight loss with exercise, on the other hand, allows your body to lose fat while maintaining muscle mass. Plus, you keep your muscles' calorie-burning capability.
You're missing out on essential nutrients.
To function, your body needs a particular quantity of fat, protein, and carbohydrates. It also requires a variety of vitamins and minerals. When you restrict calories or eliminate entire food groups such as carbohydrates or dairy, you run the risk of:
-Constipation is one of the most common digestive issues.
-Fatigue and energy depletion
-Bone density and strength deteriorate.
-Illness resistance is low.
-Hair loss is a common occurrence.
"If you're eating a range of nutrient-rich foods, there's nothing wrong with decreasing calories," Dr. Griebeler explains. "You should eat a wide variety of nutritious, whole foods in your diet." Try not to lose more than 500 calories per day."
You'll most likely abandon your diet.
When you try to lose weight quickly, you may find that it becomes more difficult — not simpler — to maintain your weight reduction. After a few weeks, you'll most likely be constantly hungry. The want to curl up in bed with a box of cookies is strong.
Don't put it down to a lack of willpower. It's your hormones at work, and they're doing their job perfectly.
Dr. Griebeler explains that "cutting too many calories too rapidly causes hormonal changes that make you desire to eat." "It will be tough for even the most determined person to overcome those hunger hormones." These rapid hormonal shifts make you so hungry that you're doomed to fail at dieting."
Your goal should be to lose weight in a healthy (and consistent) manner.
There is no one-size-fits-all diet that will work for everyone. However, following these general rules might help you lose weight in a healthy way and keep it off.
You can gain muscle and reduce weight at the same time.
It's not only about what you eat when it comes to losing weight in a healthy way. If you want to achieve the best outcomes, you must engage in physical exercise.
Walking is a good example of cardiovascular exercise, but strength training is also vital. You gain muscle mass by lifting weights or doing resistance training. And when your muscular mass increases, you'll be able to:
-Even when you're at rest, you'll burn more calories.
-Reduce your risk of falling by improving your balance.
-Reduce joint pain and arthritic symptoms so you can stay active and lose weight.
-Reduce your risk of fractures and osteoporosis by strengthening your bones.
Prioritize your sleep.
Have you ever noticed how when you're tired, you want to eat more? When you're fatigued, your hunger hormones kick in and make it impossible to avoid that donut. Even the best weight loss regimen can feel difficult if you don't get enough sleep on a daily basis.
Dr. Griebeler recommends getting at least seven hours of good sleep each night. "Talk to your doctor if you have problems sleeping on a regular basis." Many persons with sleep difficulties are unaware of their condition, and sleep disorders are treatable.”
Strike balance.
Consider whether you could stick to your eating plan for the rest of your life. Is it possible to lose a few hundred calories per day? Doable. Do you swear you'll never eat another bowl of ice cream? Most likely not.
"The ideal diet is one that you will follow," Dr. Griebeler explains. "Changing our behaviors is difficult, but it is possible. Choose a diet plan that permits you to indulge in a piece of chocolate or a slice of pizza every now and then. It's a lot easier to keep these kinds of ideas going for months, if not years."
While fast pleasure is fun for a while, it isn't the best when it comes to weight loss. Slowly lose weight so that you can be healthier today and for many years to come.
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