If you want to lose weight quickly and efficiently, then it is necessary to be aware of the dangers that this rush can cause. Here’s what you can and shouldn’t do.
The Vicious Cycle Of Restrictive Diets
Our organism is an expert in the art of adaptation. When we start a diet, the first thing he does is a race against time to adjust to that new amount of calories ingested, which results in a decrease in the pointer on the scale.
But this result is not always weighted in fact. Often it’s just water. To understand, you need to look at how the body works.
The body’s primary purpose is to keep the central nervous system well-stocked, which it does by sending out a specific amount of glucose and fat .
When we start fasting, the body begins an emergency process and uses the entire stock of glycogen to ensure the functioning of the central nervous system.
Upon depleting this source, the body uses a plan B: breaking down proteins and amino acids to make glucose, which is made up of water. That’s why we lose weight so fast with crash diets.
The Slowing Down Of Metabolism
When we adopt a restricted diet, our body realizes that it must take quick action to keep us alive. After all, that’s what it’s for.
The solution found by the body is to slow down the metabolism to replace the loss of fat. And what’s worse in terms of weight loss: the body starts to store all the fat it can.
Imagine that you have a negative account. What will happen when your next payment is deposited? In the same way, your body will take advantage of each meal to guarantee the fat reserve needed to keep your body working.
Because of this, many people end up giving up on diets and returning to the habits that made them gain weight. According to research, to lose weight consistently, the ideal is to change eating habits.
The Importance Of Healthy Habits
You need to consider two aspects when losing weight: your body’s performance and the medium and long-term benefits. Never choose one over the other, as, as we have seen, the result will be the opposite of what you want.
As every weight loss process requires effort, discipline, and regularity, you will undoubtedly want to keep the weight you lost for a long time. Therefore, it is best to adopt healthy habits and ingest a balanced amount of nutrients .
You may even think losing weight is taking time, but that’s just an impression. Studies suggest that people who lose between 1 and 2 pounds a week are more likely to maintain weight over the long term.
The Number Of Calories You Need
Only a healthcare professional can determine how many calories you should consume daily to lose weight quickly and healthily. But we can already say that this will depend on several factors.
First, it is essential to analyze your profile, that is, your lifestyle and health in general. This includes your age, height, how often you exercise, etc.
Let’s use some data collected by the US Department of Agriculture to illustrate. According to the agency, a moderately active woman over 25 needs 2,000 calories a day, while a man in the same condition needs 2,400 calories.
Having this information in hand, the nutritionist will assess what changes can be made to your diet so that you do not lose out.
The Role Of Exercise In Weight Loss
The best alternative to quickly preserve the body and eliminate the extra pounds is through the combination of aerobic and resistance training.
It is essential to have this mix of exercises because each one of them contributes and enhances long-term results.
Aerobic exercises, for example, are great for increasing caloric burn due to heart rate acceleration. Running, cycling and swimming are some of them.
Also Read: Lose Weight Without Suffering