When you decide to be slim, you also wish to do it as quickly as possible. However, according to most health experts, there is no way for rapid weight loss. Fast losing weight can damage the long-term weight loss score and also harm the overall health. Additionally, it may also result in regaining body weight.
Marcio Griebeler, MD, an obesity expert and endocrinologist, describes why a slow and steady weight loss is good for the health and how people can do it.
What do you mean by rapid weight loss?
There is no magic wand that meets the requirements of rapid weight loss. Instead, people’s age, body weight, and activity level decide what this term means to them.
Do not worry about how many pounds you should not or should lose. Despite this, look for the best diet plan for healthy weight loss. Unhealthy diets with more promises often fall into the category of rapid weight loss.
If possible, do not use highly restricted diet plans, as they are challenging to maintain for a long time, says Dr. Grebler. It is more likely the fastest weight loss plan if you stick to your diet plan for several months or years. In addition, all those types of diet plans and tricks are not sustainable or healthy ways to lose weight.
Risks of rapid weight loss
It is hard to stop wanting to lose weight too fast. Is it OK to lose 10 pounds by next week? Yes, please! But do not follow flashy ads that offer the fastest weight loss. Most of these diet plans are bad news for your health.
1. Slowing down the metabolic rate
Metabolism is the process of burning calories in all living bodies. Your body cannot lose weight If your metabolism is out of whack. Dr. Grebler adds that when a person loses weight very fast, his body slows down the process of burning calories. Therefore, it is one of the ways when his body makes sure that he does not feel hungry. According to Dr. Grebler, we can lose weight right away, but our metabolism goes into rapid survival mode. And it could badly harm our health.
Alterations in the metabolism process are one of the main reasons people gain weight after following diet plans for rapid weight loss. After following that type of diet plan, when you restart to follow a regular diet plan, your metabolism is not habituated to too many calories. As a result, your body starts gaining weight again.
2. Losing body muscle mass
When you lose your calories, you can see that your body weight in pounds falls like a dropping rock. But this dropping is not just due to losing fats. Instead, you are also losing your muscle at the same time.
According to Dr. Grebler, strict and sudden calorie restrictions will not only deprive you of fat but also of your body’s muscle mass. If your body does not have much muscle, it cannot lose too much weight. It is because burning muscles involves so many calories to burn.
On the other hand, slow weight loss with regular exercise gives much time to your body to lose fat while keeping the body’s muscle mass. And as an advantage, you can maintain the energy of your muscles for burning calories.
3. Cutting of some essential nutrients
Your body requires some specific amount of carbs, protein, and fat to perform all the vital body functions. Additionally, it also requires all the necessary vitamins and minerals. Therefore, you are at risk when you reduce calories or avoid eating whole food groups, such as dairy or carbs. These risks are as follows:
- Digestive issues, including constipation
- Loss of energy and fatigue
- Hair loss
- Weak immunity to fight against diseases
- Lack of bone strength and density
There is no issue with losing calories if you follow a diet plan including various nutritious foods, says Dr. Grebler. He further states that your diet should include a broad range of healthy, whole foods, including fresh and leafy veritable, non-leafy vegetables, fruits, whole grains, seeds, nuts, and fibers. But keep in mind, do not try to lose more than 500 calories in a day.
4. Almost quitting the diet
When people try rapid weight loss, they may find difficulties while doing it. And after a few weeks, they will feel hungry all the time. They might go to their bed with a box of cookies. If the same thing occurs to you, do not blame your self-controlling ability. It happens due to changes in your hormones that are performing their ordinary functions at that time.
Dr. Grebeler says, losing lots of calories very rapidly causes hormonal changes that make you hungrier. Even a very strong-minded person will have difficulty controlling those hunger hormones. And feeling too much hungry due to rapid hormonal changes prepare you for dietary failure.
Steady and healthy weight loss should be your goal
To date, we do not have a single diet plan that does all the tasks and works for everyone. But some standard guidelines can help everyone who wants to lose weight healthily.
1. Build muscle while losing weight
Healthily losing weight is not all about what you are eating. If you want thoroughgoing outcomes, you also have to do some physical exercise routinely.
Walking burns calories in many life-threatening diseases, such as cardiovascular illness. But strength training is also essential for a healthy lifestyle. For example, when you do resistance training or lift weights, you increase the number of muscles. And if you have more strength, you may also get lots of benefits, such as:
- Burning more amount of calories, even if you are taking rest
- Improving body balance and reducing the risk of falls
- Reducing symptoms of arthritis and joint pain so you can keep losing weight by moving a lot
- Strengthening the bones and cutting down the risk of fractures and osteoporosis
2. Give priority to a night sleep
Do you ever see, when you get tired, you feel more hungry? The reason is that when you get exhausted, your hunger hormones break down. So, as a result, it reduces the chances of ignoring foods.
While trying to lose weight, if you are also losing sleep regularly, even the best weight loss plan cannot work at all.
Dr. Grebeler says people need to get quality sleep for at least seven hours at night regularly. Talk to your doctor if you have trouble sleeping consistently, as it might be due to a sleep disorder. Most people with sleep troubles do not know that they can treat sleep disorders.
3. Find a balanced diet plan
Take a look at your diet plan right now! Think about what you can change in your diet for the rest of your life. Can you lose two hundred calories in a day? Yes possible. Can you eat a cup of ice cream? Never again.
Dr. Grebler also says that the best diet plan sticks people to a range of healthy foods. It is not easy to change someone’s habits, but it is doable. Select those diet plans that give you an occasion of a slice of pizza or a piece of chocolate. Do not entirely leave these types of foods. A balanced diet plan makes it easy to keep following your diet plan for months and even years.
Quick outcomes are fun just a few times, but instant satisfaction is not best for a healthy weight loss. Slowly drop your pounds so you can stay healthy today as well as for many upcoming years.
Women often wish to be slim. And they want to do it as quickly as possible. However, a well-known health expert, Marcio Grebler, states that rapid weight loss is not a good way. It can lower the long-term score of losing weight. And it often results in regaining body weight.
According to Dr. Grebler, there are several risks of rapid weight loss. These include slowing down the metabolic rate, losing body muscle mass, and missing many essential nutrients, such as healthy fats and proteins. In short, it almost quits all the vital nutrients in your diet plan.
If you want to stay active for a long time, you need to follow a steady and healthy weight loss plan. You can accomplish this goal by following a standard guideline. For example, you need to build your muscle while losing weight, prioritize a night’s sleep regularly, and find a balanced diet plan that must include all the nutritious foods. It would lose not only your body weight but also enhance your overall health. It will also help you fight against several life-threatening diseases, such as heart disease, dementia, diabetes, and various infections.
We hope that this article will help you know more about losing weight as soon as possible without harming your health.