Is It Dangerous To Lose Weight Fast?
The reader emailed me the other day: "There is a rapid weight loss dangerous?"
This is actually a fairly common question. And when I see it, here is what I read between the lines: "How would it hurt if I hunger to lose a few pounds?"
Answer: ill. No, because it is healthy, although it may be, but because of the long term, this strategy makes you fat. Really.
This is actually a fairly common question. And when I see it, here is what I read between the lines: "How would it hurt if I hunger to lose a few pounds?"
Answer: ill. No, because it is healthy, although it may be, but because of the long term, this strategy makes you fat. Really.
When it comes to losing weight, the speed is too fast? We asked Men's Health Weight Loss Coach Alan Aragon, MS, a nutritionist who works with Olympic and professional athletes for their views. His definition: "The book drop so quickly that, in addition to losing fat, lose muscle as well. It is not" dangerous "as in" life threatening "but this is not good for your health in general."
Here's why: Losing muscle reduces your ability to burn calories and regulate blood sugar, says Aragon, and, of course, makes you weaker. (Keep your calories up, using the 100 Greatest fitness tips all the time.) What's more, the muscle lost is often replaced with fat when you stop dieting. Result: You'll find yourself looking flabbier than ever. Ultimately, each kilogram of fat will have space for 18 per cent more than the body for each kilo of muscle.
Aragon excavated in scientific research to determine the rate that different people can lose weight without losing muscle. Their conclusions:
* Cool to morbid obesity: 3-5 pounds per week
* Excess weight: 2-3 pounds per week
* Lean to the mean: 1 to 2 pounds per week
* Very low in fat: 0,5-1 pounds per week
Of course, you can help bring even more lifting weights in the diet. Research shows that this can help prevent loss of muscle mass, which will help to guarantee your weight loss is pure fat.
Other dangers of rapid weight loss: bone loss, dehydration, and increased risk of binge eating in some people. "But these are generally the result of a severe calorie restriction," says Aragon. His solution: "I noticed that you can use a simple formula for calorie smart and effective, target weight is based on the body."
* Cool to morbid obesity: 3-5 pounds per week
* Excess weight: 2-3 pounds per week
* Lean to the mean: 1 to 2 pounds per week
* Very low in fat: 0,5-1 pounds per week
Of course, you can help bring even more lifting weights in the diet. Research shows that this can help prevent loss of muscle mass, which will help to guarantee your weight loss is pure fat.
Other dangers of rapid weight loss: bone loss, dehydration, and increased risk of binge eating in some people. "But these are generally the result of a severe calorie restriction," says Aragon. His solution: "I noticed that you can use a simple formula for calorie smart and effective, target weight is based on the body."
For example, say you're a man who weighs 220 pounds, but you want to tip the scales at 180 pounds. Based on your calorie intake to a guy 180 pounds. Now, if you make no resistance exercise (deberÃa!), simply multiply your body target 11. This is the minimum number of calories to eat per day if healthy weight loss, with little risk to your muscles.
If you lift weights, use of nine instead of 11 and add to that the number of hours you work out per week. So if you exercise one hour a week, multiply your goal weight by 10 If you exercise two hours a week, you multiply your goal weight of 11 and if you train three hours a week, multiply your goal weight of 12 and so on. (The additional activity will allow you to eat more and still lose just as quickly.)
Then follow these tips to start your weight loss program:
First Prepare to plateau. "Your weight will drop at first linear, which means you generally lose a constant amount each week," said Aragon. "But as you get lighter, its weight tends to decrease gradually. So do discouraged if the scale of a few days or even weeks. The closer you get to your goal, stalls or trays can be. "
2. Take a timeout. Every 8 to 12 weeks, seven days completely out of the plan. "I do not consciously try to stuff your face, but do not limit or rigid," says Aragon. "It's a good mental and physical break from the regime that allows people to keep your system longer."
3. Redefining Progress. "Look at the other determinants of success out of scale," says Lisa Sasson, RD, associate professor of nutrition at the University of New York. See your triglycerides, high blood pressure and body fat percentage. Since these figures are improving, has even more motivation to stick to your diet.
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