There are so many weight loss programs that you get out there and promising dramatic results in no time. And no wonder – given that the most searched on Google is’ how to ‘how to lose weight’, it is undeniable that many people and commercial companies are taking this opportunity and leveraging to sell their products with the latest results that can attract buyer. Of course, losing weight quickly sounds great, but there are actually things that are very important for you to notice. Nutritionists and dietitians warn that losing weight quickly is largely unsustainable and many are unsuccessful. And also not recommended for long-term health.
Although a nutritional deficient diet or ‘mode’ will not have a major impact on physical health but overall because of the short term, it will have an impact on mental health and this can last a long time. “My biggest concern about rapid weight loss is its impact on one’s mental well-being,” said Dr. Frankie Phillips, a registered dietitian and dietician and spokeswoman for the British Dietetic Association.
“Diet wrong often gives a bad effect mentally, people feel depressed when they know that their weight back so fast.”
A study published by the Yale University Department of Psychology recognizes the correlation between yo-yo diet (or weight cycle) and mental health problems. “The result of weight cycling and losing weight as semaranga is associated with increased psychopathology, lower life satisfaction, more general dysfunctional eating and possibly increased the risk of overeating,” he said.
While the British Diet Association (BDA) promotes safe and sustained weight loss between 0.5 to 2 pounds a week, dieters on certain weight loss programs – such as juice diet, GM diet and New Atkins diet – extreme weight loss reports up up to 15 pounds in two weeks.
So, what principles can this strict weight-loss diet take, how does it work, and should you give them a chance?
Recognize Daily Caloric Deficit
Perhaps the most important body factor in a weight loss plan is experiencing a calorie deficit. That is, enough, to eat fewer calories than you need for your body’s current weight. Eat less than this every day and chances are you will lose weight. However, you need to do this in a safe range – a 500-calorie deficit for daily needs recommended by the BDA.
You can use a calorie counter to find out your daily intake should be in a calorie deficit. It’s realistic and not bad for your health.
If you do consume more calories, chances are you will not have the right time for the diet will also tend to break the rules. A low-calorie diet (VLCD) in which a person on a diet should eat 800 calories a day and is only suitable for obese adults with a BMI of 30 or more and should be monitored clinically.
When following a calorie-controlled diet, it’s good to keep track of calories and keep an eye on your daily goals. Using apps like MyFitnessPal to count calories in your first 3-4 weeks can help you stay on track.
The more you exercise, the more energy you will need in your body. If you are already in the deficit, or even slightly above, your caloric needs, chances are you will lose weight if exercising intensively for three or four times a week.
Different types of exercises give different types of bodies, and this depends on how much you weigh on how much you burn when you exercise. The simple rule is, the more intense your exercise form, the more likely you burn calories faster – thus the more likely you are to have a calorie deficit ….
Consider Back Carbohydrates
Many strict diets produce rapid weight loss due to lack of carbohydrates. Why does this work? “It’s all about the weight of the water,” said Dietitian and BDA spokeswoman Chloe Miles. “When you eat carbohydrates, your body stores them as glycogen in your liver and muscles, your muscles store about 500 g and your liver is about 100g and estimated every gram of glycogen in human muscles is bound to 3g water,” he said.
So, carbohydrate scissors and you also to spend this water supply, so lose weight. This is probably why some low-carb dieters reported a 4-5l weight loss in just two weeks. The problem, again, is that water – and hence heavy – is recovered as soon as you reintroduce carbohydrates in your diet.
Eating an eight-hour eye is as important as diet and exercise as you lose weight.
In a study by the University of Leeds, 1,615 adults reported how long they slept and kept a record of food intake. Overall metabolic health indicators such as blood pressure, blood cholesterol, blood sugar, and thyroid function are monitored, as well as the waist circumference and waist circumference recorded.
Those who slept for six hours or less last night had an average waist of 1.1 inches (3 cm) larger than those who slept for nine hours.