Losing Weight Quickly: A Misguided Approach
By [Author Name]
It’s no secret that slow and steady is the best approach to weight loss. However, many individuals, fueled by impatience, are lured in by promises of rapid results. In their quest for a quick fix, they often resort to extreme dieting methods that claim to shed 4-5kg per week by consuming a mere 500 calories daily. But is this approach sustainable or advisable?
According to Dr. Marcio Grieveler, an endocrinologist and obesity specialist at the prestigious Cleveland Clinic, while it is technically possible to achieve such rapid weight loss, the consequences for one’s body and long-term goals make it an ill-advised strategy. The question then arises: What exactly happens to our bodies when we subject them to extreme dieting?
Is Rapid Weight Loss Achievable?
Yes, it is indeed possible to lose 4-5kg in a week. However, just because something can be done doesn’t mean it should be. Moreover, the sustainability of such results remains questionable.
Many individuals, driven by desires to look their best before a vacation or an important event, resort to methods championed by famous celebrities who claim to have shed pounds at lightning speed. These methods often involve strict diets consisting solely of vegetables, the complete elimination of carbohydrates and sugar, and intensive exercise routines. While significant weight loss may occur in a week’s time, maintaining these results over the long term is highly unlikely.
Dr. Grieveler explains that rapid weight loss achieved through extreme dieting often results in the loss of not only fat but also body water and muscle mass. The numbers on the scale may plummet dramatically, but true weight loss success lies in burning fat while preserving muscle mass, a process that necessitates time and effort.
Drawbacks of Crash Dieting and Calorie Restriction
The most common approach to achieving rapid weight loss involves severe calorie restriction. By significantly reducing calorie intake over a short period, one may indeed experience natural weight loss. However, this approach is not sustainable in the long run. Our bodies require fuel, and subjecting them to an extreme calorie deficit for extended periods disrupts hormonal balance. Hunger-inducing hormones increase while appetite-suppressing hormones decrease, leading to energy conservation and a decline in muscle mass. This response is evolutionary in nature, protecting us from the perils of starvation.
Consequently, after the initial rapid weight loss of 4-5kg, individuals are left feeling unsatisfied, lacking energy, and physically weak. This situation often leads to increased food intake and reduced physical activity, resulting in weight regain.
The Importance of Adequate Caloric Consumption for Exercise
Aerobic exercise, such as running or cycling, plays a crucial role in cardiovascular health and calorie expenditure. However, to perform aerobic exercise effectively, the body needs a sufficient supply of energy, meaning that lost calories must be replenished. Without adequate caloric intake, individuals experience fatigue and struggle to maintain their exercise routine.
Strength training is also vital for weight loss, as it promotes muscle growth, reduces fat, and improves body composition. Additionally, it raises metabolic rate, leading to increased energy expenditure even at rest. However, when it comes to rapid weight loss, these benefits are limited.
Firstly, muscle weighs more than fat, so rapid weight loss methods are unlikely to be effective in shedding pounds. Additionally, building muscle takes time and requires adequate energy intake. Drastically reducing calorie consumption hinders muscle development and growth.
Gradual and Sustainable Weight Loss
Achieving and maintaining weight loss in a healthy manner takes time. Drastically cutting calorie intake sends signals of hunger to the body, triggering resistance. On the other hand, gradual weight loss allows the body to adapt to the new routine and signifies a positive change.
The US Centers for Disease Control and Prevention (CDC) recommends aiming for a weekly weight loss of 1 to 2 pounds (about 0.45 to 0.9 kg). This gradual and consistent approach allows the body time to adjust. However, it’s important to note that individual results may vary slightly. Furthermore, as muscle mass increases, the number on the scale may not decrease or may even slightly increase. Nonetheless, higher muscle mass boosts metabolic rate and enhances fat burning, ultimately leading to improved overall health.
Dr. Grieveler suggests several tips for long-term weight loss success, including focusing on high-quality food, gradually increasing the amount of exercise by combining aerobic and strength training, getting sufficient sleep, managing stress, and maintaining a food diary.
Losing 4-5kg per week is possible, but it is difficult to maintain for a long time.
Entered 2023.10.29 10:00 Views 2 Entered 2023.10.29 10:00 Modified 2023.10.27 18:04 Views 2
Everyone knows it’s best to diet slowly and steadily. However, if you become impatient to lose weight quickly, your patience will disappear and you will wander around looking for a diet method that is said to be effective. [사진=게티이미지뱅크]Everyone knows it’s best to diet slowly and steadily. However, if you become impatient to lose weight quickly, your patience will disappear and you will wander around looking for a diet method that is said to be effective. If you are looking for a way to lose 4 to 5 kg per week while eating only 500 calories per day, you are probably making the wrong choice.
“It is possible to lose weight quickly, but once you understand what it does to your body, you will realize that it is not a good idea and will not achieve the results you are looking for you really want them,” said Dr. Marcio Grieveler, an endocrinologist and obesity specialist at the Cleveland Clinic, “He pointed out. What effect does extreme dieting have on our bodies?
Is it possible to lose 4-5 kg in a week?
possible. But just because it’s possible doesn’t mean it’s a good idea or that the results will be consistent.
I want to look better before a holiday or an important meeting, so I try to follow the methods of famous celebrities who claim to lose weight fast. Eat only vegetables all week, or cut out carbohydrates and sugar completely. And I worked out like crazy. If you do this, you can lose a lot of weight in a week. However, if you lose weight using this method, it is very likely that it will not last long.
According to Dr. Griebeler’s explanation, if you lose weight quickly in this way, not only fat but also body water and muscle are lost. This means that the number on the scale drops significantly. To lose weight successfully and sustainably, you need to burn fat and retain muscle. And this method takes time and effort.
Side effects of crash dieting through extreme calorie restriction
The most common way to lose weight quickly is to drastically reduce calorie intake. If you reduce calories in a short period of time, you can lose weight naturally. However, it is not an easy method to practice for a long time. Because our bodies need fuel, we cannot sustain this type of diet for long. If you go on an extreme diet, such as eating only 500 calories a day, for a long period of time, the hormones that make you feel hungry and the hormones that signal when you are feeling full suddenly decreases. Your body will try to conserve energy, and muscle mass will decrease. It is an evolutionarily programmed defense mechanism to protect us from the threat of starvation.
So, after losing 4 to 5 kg through an extreme diet for a week, all that remains is an insatiable appetite, lack of energy, and weakness. Ultimately, this creates a situation where you eat more and exercise less. And the lost weight comes back to its original state.
Eating enough calories is essential for exercise.
Aerobic exercise, such as running or cycling, is good for cardiovascular health and helps burn calories. However, in order to do aerobic exercise effectively, you need to supply your body with energy. You need to replenish calories lost through exercise. If you don’t eat enough, you will feel tired and have a hard time continuing your exercise routine.
Strength training is also important for weight loss. Strength training increases muscle, reduces fat, and improves body composition. In addition, your metabolic rate increases, so your body uses more energy even at rest. But what about losing weight fast?
First of all, muscle is heavier than fat. Therefore, if you want to lose weight quickly, progressive strength training is unlikely to be effective (of course, body composition is a better indicator of your health than the number on the scale). Additionally, it takes time to build muscle. A week is short. And to build muscle, you also need energy. This means you have to eat calories. If you drastically reduce your calories, you will not gain muscle.
You need to lose weight gradually and gradually.
It takes time to lose weight healthily and maintain it. If you reduce your calorie intake too much, it sends a message to your body that you are hungry, and your body resists. On the other hand, losing weight gradually allows your body to get used to the new routine. Take it as a sign that all is well.
The US Centers for Disease Control and Prevention (CDC) recommends a goal of losing 1 to 2 pounds (about 0.45 to 0.9 kg) per week. This is because if you lose weight gradually and consistently in this way, your body will have time to adapt. However, this is only a general guide and varies from person to person. It might fall out a little more, or it might fall out a little less. Also, remember that as you gain muscle mass, your weight may not change or even gain a little. More muscle mass increases your metabolic rate and enables you to burn fat better. And whether you reach your desired weight or not, you’re likely to be healthier overall.
Tips for long-term weight loss suggested by Dr Grieveler include △ focusing on high quality food △ gradually increasing the amount of exercise, combining aerobic and strength training △ getting enough sleep △ managing stress △ keeping a food diary , and so forth. .
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