In order to achieve this goal in a short period of time, we sometimes resort to various means to get rid of these kilograms that weigh the scales and burden our hearts. Then some of us look forward to fast diets that promise to lose 5-4 kg per week! Unfortunately, these promises are not true!
Is it possible to lose weight quickly?
Although you can lose a few kilograms quickly in the first weeks, it will not last for long. Because when you lose an average of 5-4 kilograms in the first week, this does not mean that you have lost stored fat in the body, but most likely these kilograms are made up of water, glycogen and protein from muscle.
After a week of adhering to the fast diet, you return to the old eating habits, and your body compensates for the kilograms you lost by storing the important elements that you lost during the harsh diet period.
How to lose weight from accumulated fat?
Weight loss occurs when the body consumes more calories (or energy) than it takes in. It simply means reducing the amount of food and increasing exercise that contributes to losing weight from the accumulated fat.
It is good to know that in order to lose half a kilogram of fat, you must consume 3,500 calories. If you cut between 500-1000 calories from your calorie intake per day, this will add up to 3500-7000 calories less per week and thus lose ½-1 kg of fat per week. It's the balanced equation between what energy goes into your body and what comes out of your body.
In general, women need an average of 2,000 calories per day, and men need an average of 2,500 calories per day. When following a diet, it is not recommended to follow a diet that provides less than 1200 calories for women or 1500 calories for men, in order to maintain basic body functions.
And all this leads us to an important conclusion: to lose body fat, it is not permissible to lose more than one kilogram per week!
What are the guidelines for healthy weight loss?
• Set an attainable goal. If you know your healthy weight, this will enable you to stick to your diet that leads you to the goal in a flexible and healthy way, increases your morale and encourages you to complete the path towards the final goal.
• Follow a healthy diet that is provided to you by a nutritionist. It depends on reducing calories in an appropriate way for you and does not miss any of the food groups.
• Accept a slow and regular weight loss of 1-½ kg per week (may be faster in the first period of following the regime)
• Drink an average of 8 glasses of water per day to keep your body hydrated. Water also helps you feel full.
• Do exercise regularly.
• Adopt healthy eating habits in your lifestyle.
• Plan how to maintain the weight you lost.
• Do not worry if you notice an increase of 1 kg in weight from one day to the next, this may be due to an increase in water, glycogen or the weight of the dinner you ate the day before.
good advice:
Following a harsh diet and losing weight quickly will cause weight loss from muscle mass, and this is not recommended because muscle mass in the body is the mass that speeds up the process of consuming energy and calories in the body even when the person is not making any movement.
Eating a balanced diet through specialists, with regular exercise, will ensure a regular and healthy weight loss, and you will be able to maintain the lost kilograms. So try to change your lifestyle today for a healthy body now and in the future.
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