Updated: June 19, 2021
Many diets assure quick and easy weight loss, and these diet plans may require the use of some unique items, omitting carbs from the diet, although losing weight or maintaining a healthy weight is advantageous for promoting health in general. Rapid weight loss may be harmful to health. Such as: bad nutrition, loss of muscle mass, and stress, and in addition to this; People who follow unhealthy diet plans are more most likely to acquire the lost weight once again when they stop following them.
It should be noted that if you follow a diet or workout, it is possible to lose more than 0.9 kg in weight during the first week, and fast weight loss in the very first duration of following the diet is normal. Most of the weight lost throughout this duration is due to the loss of all of the water, due to the usage of fewer calories than the body burns, which leads to an exhaustion of energy shops in the body understood as glycogen (English: glycogen).
Is it healthy to slim down rapidly?
Lots of diets promise fast and easy weight loss, and these diets may require the use of some special items, leaving out carbs from the diet, although losing weight or keeping a healthy weight is advantageous for promoting health in basic. Such as: poor nutrition, loss of muscle mass, and tension, and in addition to this; People who follow unhealthy diets are more most likely to gain the lost weight once again when they stop following them.
Quick weight-loss can also trigger electrolyte imbalances, hair loss, and irregular menstrual periods in women, in addition to an increased risk of gallstones that happen for between 12-25% of individuals who lose considerable weight throughout Period of months; Despite the appeal of these regimens amongst individuals, they are not based on any scientific evidence, in addition to being out of balance with nutrients essential for the body, and ineffective in the long term.
The regular variety of weight loss
Typically, individuals who drop weight slowly and steadily can: That is, approximately 0.45-0.9 kg weekly, maintaining their weight; This is because they follow healthy weight-loss routines that depend on a change in way of life, which consists of a long-lasting modification in consuming and exercise practices that it is recommended to continue to preserve weight after stopping the diet plan.
It must be kept in mind that if you follow a diet plan or exercise, it is possible to lose more than 0.9 kg in weight during the first week, and quick weight reduction in the first period of following the diet plan is typical. Most of the weight lost throughout this period is because of the loss of all of the water, due to the consumption of less calories than the body burns, which leads to an exhaustion of energy shops in the body referred to as glycogen (English: glycogen). Where glycogen is associated with water, and when it is consumed as an energy source, the body releases the water associated with it, and this is the reason for the great loss of weight throughout the very first week of following the diet plan, and as soon as the body utilizes the stores of glycogen, the body opts for a loss of between 0.45-0.9 kg during the week.
It ought to likewise be kept in mind that weight loss takes place when the body burns more calories than it consumes, and in basic specialists advise to minimize 500 calories per day, by reducing the amount of calories taken in and increasing the level of physical activity, which can cause a loss of 0.45-0.9 kg. Of fat during the week.
Elements that impact the speed of weight-loss.
There are many elements that affect the rate of rapid weight-loss, which we discuss the following:.
Gender: The ratio of fat to muscle mass considerably impacts an individuals capability to slim down, and females normally have a higher fat to muscle ratio compared to guys, that makes them have a resting metabolic rate 5-10% less than men Of the very same length; That is, women burn 5-10% less calories at rest than guys, and this is the factor why guys lose more weight compared to women, when following a diet plan which contains the very same calories for both parties.
Age: As you age, muscle mass reduces to decrease the bodys metabolism. This remains in order to convert calories into energy for the body, and if the quantity of body fat is more than muscle mass, the calorie burning process will become less, and in addition to that, the majority of people end up being less active when they get old, which likewise slows down the bodys metabolic process processes.
Absence of calories: As mentioned previously; You need to eat less calories than the body burns to reduce weight, and the fewer calories; The speed of weight reduction increased; For example, decreasing 500 calories per day for 8 weeks results in greater weight loss compared to decreasing 200 calories per day, but it needs to be noted that it is necessary to avoid lowering calories taken in considerably. Since this may increase the danger of establishing a shortage in important nutrients, and reducing weight from muscle mass rather of fat.
Sleep: Good sleep is essential for weight reduction. Persistent sleeping disorders can significantly interfere with weight-loss.
Other elements: We discuss the following:.
Usage of specific medications.
Infection with certain health issue and illness; Such as: depression, hypothyroidism (English: hypothyroidism).
Medical history and genetic aspect.
The yo-yo effect (in English: yo-yo dieting) It is a system that results in weight reduction and after that restoring it over and over, which increases the difficulty of losing weight with each effort; This is because of the decrease in the resting metabolic rate.