Why Losing Weight Too Fast Isn't Healthy.
Losing weight is a goal that resides with many, and for most, the quicker they can shift that weight, the better. Despite this ever-growing need for weight loss to happen quicker and easier, it is known that reducing body fat slower is usually a healthier approach, and will also result in more long term health benefits.
Losing too much weight too fast symptoms and risks:
While learning how to lose weight really fast might get you 'swimsuit ready' in just a few months, chances are that all that weight you worked so hard to lose, will be put straight back on as quickly as it came off!
There are also many risks associated with rapid weight loss, both physical and cosmetic.
Losing weight fast will most likely involve limited calories and a lot of exercise, both of which contribute to a calorie deficit.
When the body is in a calorie deficit, it has to look to new sources of energy, as it is unable to get enough from consumed food.
Fat and muscle stores are the bodies go-to-guys when on the hunt for energy. While reducing body fat is a desirable effect of being in a calorie deficit, Reducing muscle is not.
Less muscle not only makes you appear less toned, but it also affects hormone production, strength, and metabolism – which brings us onto our next point.
Slows down your metabolism.
Your metabolic rate is what determines how many calories your body can/will burn in a day. The quicker and more efficient your metabolism, the easier it will be for you to maintain weight.
Losing weight too fast can compromise essential factors that contribute to an efficient metabolism: Including muscle mass and proper hormone balance.
There have been many studies carried out that support this notion, and the findings show that reducing body weight rapidly by minimizing calorie intake reduces metabolic efficiency by approximately 23%.
Getting enough vitamins and minerals is essential for maintaining proper health. Skipping meals or eating fewer calories in the hope of losing a lot of weight quickly can see the body going without enough of them.
While nutritional deficiencies can usually be easy to fix through supplementation, it is far healthier and safer to make sure that you are getting enough through a natural diet.
Nutritional deficiencies can result in hair loss, extreme fatigue, a weakened immune system, and a general decline in health as a whole.
A nutritionally dense, well-balanced diet is needed to ensure enough vitamins and minerals are being consumed. Crash diets and limiting your food intake can make this an incredibly difficult task.
Now, loose skin isn't something that most need to concern themselves with when losing weight, but if you are a particularly large individual and loose weight very quickly, loose skin is likely to result.
Loose skin occurs when the body shrinks in size after the skin has been stretched. The only way to avoid this, or at least minimize the effects, is to lose weight in a slow and steady fashion.
Once loose skin has formed, there is no way to get rid of it, other than through cosmetic surgery, which involves physically cutting the loose skin away and reforming it around the body.
Other losing too much weight too fast symptoms:
- Feeling cold
- Muscle cramps
- Constipation or diarrhea
Why Crash Diets Don't Work.
Crash diets are popular for a reason; they promise a lot of results in the least amount of time possible.
Crash diets consist of one goal, and that is to simply lose weight. Seldom do crash diets ever take into account any of the possible implications on health and wellbeing, nor dor they aid in the maintenance of the weight loss.
Crash diets that involve limiting calorie intake and food groups can result in fast weight loss, but it is important to remember that no matter how fast you want to lose weight, a crash diet should never be the solution.
It is advised that between 1-2 pounds of weight loss per week is healthy and safety, any more than that and you could start to see adverse side effects that not only affect progress but also make it harder for you to lose weight in the future.
Metabolism And Weight loss.
To lose weight at a slow, steady, and healthy rate, it is important to understand how weight loss works and what it has to do with our metabolism.
For the body to lose weight, more calories have to be used up in a day, then what is consumed. So, if you eat 2000 calories a day, you will have to burn more then that amount to reduce body weight.
Metabolism or 'basal metabolic rate' determines how many calories the body burns off in a day off while at rest.
Having a fast and efficient metabolism will make it far easier to lose weight naturally without the need for crash diets.
Increased metabolism symptoms:
- Weight loss
- Improved mood
- Quicker digestion of food
- Elevated levels of energy
- Get hungry faster
- Find that you have an increased appetite
What Is A Healthy Weight.
'Healthy weight' is a commonly debated topic. What one person might deem as healthy, another might say, is under or overweight.
In the eyes of medical professionals, a healthy weight is determined by BMI, a calculation that comes from your height and weight.
BMI = Weight (lbs) - Divided by - Height (inches) squared - Multiplied by 703.
While BMI can be used as a general depiction of whether or not you are a 'healthy' weight, BMI does not take into account muscle mass, water weight, or bone density, which are all factors that can contribute to overall body weight.
The best practice to use involves measuring fat content; this can be done with a pair of body fat calipers that measure fat percentages around different points of the body, from which you can get an average.
What is considered healthy is greatly affected by age, but generally for women, it is between 21 – 36% and for men 12 – 25%.