How fast should you lose weight - how many pounds can you lose in a month?

How fast should you lose weight - how many pounds can you lose in a month?

How fast should you lose weight - how many pounds can you lose in a month?
How fast should you lose weight - how many pounds can you lose in a month?

According to a number of scientific recommendations, the safe figure for weight loss is 3-4 kg per month. The desire to lose weight as quickly as possible (and get rid of tens of pounds of excess weight in a few weeks) threatens many health risks - from sagging skin to slow metabolism.

Ultimately, you need to remember that it is not the weight loss itself that is important - but whether you can maintain a stable weight in the future. Unfortunately, statistics show that almost all people who have lost weight drastically regain lost weight at the age of 3-5 years.

//  How much can you lose weight in a week?

How much you can lose weight in a week

Let's start with a mathematical calculation. One kilogram of fat is equal to 9000 kcal. Since an average of 30 minutes of exercise consumes 200 to 400 kcal, it takes an hour and a half of sports to burn 1000 kcal. And for 9000 kcal - more than 13 hours of training.

The recommended calorie intake for most people is between 2000 and 2500 kcal. If a person sharply limits calorie intake (say, 50% - up to 1200 kcal), it will take 7 to 9 days to get rid of 9000 extra kcal and 1 kg of excess weight.

On the other hand, nutritionists do not tire of reminding that the maximum figure by which it is safe to reduce the daily diet is only 15-20% of the caloric content - or about 300 kcal. With such an energy deficit, 1 kg of excess weight will disappear in a month.

But how do people lose 20 kg in a month?

Logically, the conclusion suggests that the combination of a sharp reduction in calories and the most active sports will provide rapid weight loss. Suppose a person exercises for 2 hours a day, while giving up half of the diet.

As a result, about 800-1600 kcal will be burned from exercise and 1000-1200 kcal - due to diet. The total daily deficit of 2000-3000 kcal will theoretically reduce weight by 10 kg per month.

But the human body is not a calculator. So many dramatic experiments on oneself threaten problems with hormone levels and metabolism in general.

What is the harm of losing weight fast?

What is the harm of losing weight fast

The desire to lose weight as quickly as possible can cause hatred for your reflection in the mirror - which many confuse with motivation. At the same time, the ability to control food intake is also often considered a characteristic of a person with a strong will.

However, the ability to successfully maintain a diet is due not so much to willpower as to the balance of hunger and satiety hormones. For example, the hormone ghrelin, produced in the stomach, is related to how often a person thinks about food and looks for it.

Among other things, over-active low-calorie sports lead to a drastic reduction in the saturation hormone leptin.

Ghrelin and weight loss

Ghrelin production appears to be part of the DNA survival strategy. For thousands of years, humanity has struggled to survive by finding food - not suffering from excess easily available calories or trying to lose weight as quickly as possible.

Reducing the daily calorie intake by more than 15-20% of the norm leads to an imbalance of leptin and ghrelin - not only provokes a desire for sweets, but also forces the diet to be treated as something unpleasant, difficult and unsuitable for constant use. ..

How to lose weight properly?

Proper weight loss is not at all based on calculating how to get rid of extra pounds as quickly as possible - but on how to identify and eliminate the habits associated with gaining that weight. Extremely such a strategy will help you not only to lose weight, but also to maintain a normal weight in the future.

Of particular importance is the control of the rate of sugar intake (including the addition to food during cooking). On average, Russians consume 3 times more sugar than their healthy dietary requirements - which is the cause of epidemics of obesity and diabetes.

Safe weight loss strategy

Once again, we remind you that a safe figure for weight loss is about 1 kg of excess weight per week. More drastic weight loss disrupts hormonal balance, leads to loss of muscle mass - and also provokes sagging skin (it is almost impossible to restore its elasticity).

  • Avoid refined carbohydrates  . Sugar and other fast carbohydrates affect insulin production - and the formation of resistance to the hormones of hunger and appetite.
  • Avoid gaining weight  . Abdominal fat, accumulated in the inner cavity of the stomach and pushing the stomach forward, is able to produce the hormone leptin, which directly affects appetite.
  • Monitor the quality of your sleep  . Lack (or poor quality) of sleep affects not only the production of ghrelin, but also the production of the stress hormone cortisol - as well as the desire for fast carbohydrates.
  • Exercise regularly  . Increasing muscle mass is associated with improving the body's ability to use calories for metabolic needs, not for weight gain.
  • Eat more protein and fiber  . A low-carb, high-fiber, high-protein diet is more effective at maintaining weight than a carbohydrate-based diet.
  • Use calorie rotation instead of diet  . If you want to lose weight, alternate between normal and low-carb periods - or practice periodic fasting.

***

The safe limit for weight loss is 3-4 kg per month. Faster weight loss can provoke hormonal imbalances, significantly complicate diet - as well as form a negative attitude towards the process of proper nutrition.

Scientific sources:

  • Is it bad to lose weight too fast ?,  Source
  • Why do doctors recommend a slow rate of weight loss? What's wrong with losing weight fast ?,  Source