Is it too risky to lose weight very quickly?

It is normal to want to lose weight as quickly as possible. But it is best to lose weight in a slow and steady way, because in many studies it has been observed that people who lose weight are able to keep their weight constant for a long time. Losing weight is less risky in terms of health. Is it really bad to lose weight fast? You will learn more about the facts in this article.

What is Fast Slimming?

Many experts say that losing between 0.45 and 0.9 kg a week is healthy and safe. If we lose more than this amount, it can be said that it is very fast . Losing weight rapidly can lead to gallstone formation, muscle loss, nutritional deficiency, and metabolism.
The most common methods that people use to lose weight quickly are to do a lot of exercise and shock diets or more than 800 calories and low calorie diets. People generally prefer a low-calorie diet because losing weight with diet is easier than exercising. However, only those who start a diet or exercise plan may lose more than 0.9 kg in the first week. Initially it is normal to lose weight rapidly. The weight lost during this period is caused by water loss.
When it takes less calories than it burns, it begins to use glycogen energy stores. The glycogen in the body is connected to water, the water is released when the glycogen is burned for energy. Therefore, significant weight loss may occur during the first week. Once the body's glycogen stores have been used, the weight loss should be balanced as 0.45 sonra0.9 kg per week.

Is Fast Slimming Sustainable?

Losing weight is only half the battle. The challenge is to keep it steady. Most people who are on diet regain half of their weight after one year. Worse still, almost everyone who makes a diet regains all the weight they lose after 3etti5 years. Therefore, experts generally suggest slow but constant weight loss. Many studies have shown that people who lose weight at a slow but steady pace are likely to maintain their weight for a long time. In addition, diet plans, which allow weight to be given slowly, are mainly based on fruits, vegetables and less sugar. Thus, healthy eating behaviorsCreated. Behaviors like this help keep weight constant for a long time. However, some studies have found that weight loss is as effective as losing weight even in the long run.

Doctor and Dietitian Assisted Slimming

In one study, 103 people applied a fast weight loss diet for 12 weeks, while 97 people followed a slow but steady weight loss diet for 36 weeks. Almost 3 years later roughly 70% of the people in both groups regained the weight they lost. This result means that both types of diet are equally effective.
Although these studies have found that weight loss is generally as effective as slow but balanced weight loss, it is unlikely that a person trying to lose weight at home will have similar results because people in the fast weight loss groups have received support from doctors and dietitians during weight loss and weight-loss stages. Research shows that getting support from a healthcare professional can increase the chances of success in weight loss over time. In addition, dietitians and doctors are trying to reduce the health risks of getting less calories. Individuals who try these diets alone have a higher risk of health risks.
In short, losing weight is more likely to lose weight and maintain the current weight. This approach will help to establish healthy diet behaviors in terms of weight protection.

The Risks of Very Fast Weight Loss

While it is tempting to lose weight fast, it is usually not recommended. The calories of diets that cause rapid weight loss are very low. Maintaining a low -calorie diet for several weeks puts people's health at risk.
Very fast weight loss risks include:
Muscle Lose:  Weight does not always mean to lose fat. Although calories with very low calories help to lose weight fast, most of the lost weight comes from muscle and water. In one study, the researchers took 25 people to 500 calorie insufficient diet for 5 weeks and 22 people to 1.250 calorie low calorie diet program for 12 weeks. After the study, both groups lost approximately the same amount of weight. However, people who had fazla too low calorie uygu diet lost six times more muscle than those who applied Bun low calorie uygu diet.
Your metabolism may slow down : Losing weight very quickly may slow down your metabolism. Metabolism determines the daily calorie consumption. Slower metabolism means less calories are spent. Some research has found that consuming less calories can result in quick weight loss by burning 23% less calories per day. The reason for the slowing down of metabolism is the fall of hormones that regulate metabolism, such as thyroid hormone, and muscle loss. Unfortunately, this decline in metabolism may last even after finishing the diet.
May cause  nutritional deficiency : If you are not receiving enough calories regularly, you may be at risk of malnutrition. This is because in a low-calorie diet, iron, folate and vitamin B12 are important enough to consume enough nutrients. Below are a few results of nutritional deficiency.
Hair loss: When very few calories are received, the body cannot get enough nutrients to support the growth of hair, which leads to hair loss.
Excessive fatigue: a diet with a very low calorie iron, vitamin B12 and folate can not be taken, excessive fatigue and anemia develops.
Weak immune function: Not taking enough calories and nutrients weakens the immune system and increases the risk of infection.
Fragile, weak bones: Dietary vitamin D is caused by a lack of calcium and phosphorus.
There is no lack of nutrition with a diet that is rich in unprocessed foods. These foods contain little calories and are saturated.
Gallstones can form : The stones formed in the bile or the pouch are a painful side effect of losing weight very quickly. The bile fluid contained in the gall bladder is necessary for the ingestion of fatty foods. If you don't eat too much, the gallbladder will not have to release the digestive juice. When the substances in the digestive water come together and come together, gallstones are formed. Stinging gallstones in the sac or channels causes indigestion and severe pain attacks.

Other Side Effects

Losing weight quickly with a shock diet or a low calorie diet can cause other side effects, including:
* Feeling hungry
* Feeling tired
* Being
irritable or tense * Too cold
* Cramping muscles
* Dizziness
* Diarrhea and constipation
* Water loss

Tips to Help Lose Weight at a Healthy Speed

Although slow weight loss is not attractive, there are many things that can be done to safely speed up the process. Here are a few tips that will help you lose weight with a healthy pace :
Increase protein consumption: Foods with high protein content strengthen metabolism and keep it full. It also helps maintain muscle mass.
Reduce sugar and starch : Research shows that people who are on a low carbohydrate diet lose more weight. If starchy and sugary foods are not taken, carbohydrates are reduced.
Eat slowly : If the food ingested is slowly chewed, it will give a feeling of satiety and the person will be eaten less.
For green tea or oolong tea:Research has shown that green tea can increase metabolism by 4 175% and body fat burning by 17%.
Get plenty of rest: enough sleep to raise the level of hormone called ghrelin and lowers the level of leptin. This means that inadequate sleep can make you hungry and make losing weight difficult.
Try resistance training: Resistance training or weight lifting can help fight muscle loss and decline in metabolism due to weight loss.
Try a high intensity workout : High intensity andintermittent trainings include short, intense exercise bursts. Unlike regular aerobic exercise, it is also known as cardio. Even after the work, calories in the body continue to burn.
Eat soluble fiber: Research shows that soluble fiber can help burn fat in particular.
Those who want to lose weight and to lose weight should lose weight by half a kilo a week. Slowly but consistently, the person to lose weight makes healthy eating habits in time. Rapid weight loss leads to many side effects and health risks. These risks apply especially to those who seek to lose weight in a short period of time without the support of a healthcare professional. Changing your eating habits, exercising your life by exercising your exercise will help you lose weight in the long run and protect your weight without having to take it back again.
Source: poxox blogs
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