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Healthy Weight Lose

How to lose weight and what side effects can be from sudden weight loss.

In the practice of every nutritionist, there are clients who need to lose weight urgently, “for yesterday.” A vacation, a wedding or a first date is an occasion to finally pull yourself together and tackle the figure closely. But unfortunately, very often this need comes very late and there can be no talk of healthy and proper weight loss. How long does it take to get rid of excess body fat? It is fat, because losing water or muscle is not the best option.

 How do we lose weight?

Weight loss occurs when you consume less calories than you burn per day. Conversely, weight gain is inevitable when you constantly consume more calories than you burn. Any food or drink that you consume that contains calories is counted in the total calorific value.

Calorie Consumption consists of the following three main components:

Resting metabolic rate (RMR). This is the amount of calories your body needs to maintain normal body functions, such as breathing and pumping blood. Thermal effect of food (TEF). Refers to the calories used to digest and assimilate food. Thermal activity effect (TEA). These are the calories you spend during your workout. TEA can also include exercise-free activity thermogenesis (NEAT), which takes into account the calories used for activities such as cleaning or playing with the baby.

If the number of calories you consume is equal to the number of calories burned, you save your body weight. Accordingly, if you want to lose weight, you must create a negative calorie balance by consuming less than you burn, or vice versa, burn more calories due to increased activity. 

What affects the rate of weight loss?

There are several factors that somehow affect the speed of weight loss. Many of them are out of your control. The first thing you should pay attention to is individual factors. Someone is losing weight faster, someone needs more time. What does it depend on:

Paul .The ratio of fat to muscle greatly affects your ability to lose weight. Since women usually have a higher fat to muscle ratio than men, their resting metabolic rate is 5–10% lower than men of the same height. This means that women usually burn 5-10% fewer calories than men at rest. Thus, men tend to lose weight faster than women, even with the same caloric intake.

Age . One of the many age-related changes is a change in body composition - increasing fat mass and decreasing muscle mass. This, along with other factors, such as reduced calorie requirements, helps to reduce RMR. In fact, in adults over 70, RMR may be 20–25% lower than in young people.

Starting weight. Your initial body weight also affects how quickly you can lose weight. The amount of weight you lose, especially during the first few weeks, tends to change in proportion to your body weight. People who are heavier will lose more pounds than people who are lighter.

Calorie deficiency. You must create a negative calorie balance in order to lose weight. The degree of calorie deficiency affects the rate of weight loss. For example, consuming 500 calories less (from calorie maintenance) per day for 8 weeks is likely to result in more weight loss than a 200 calorie deficit.

But this does not mean that you need to eat 1200 calories or less. Your body needs nutrients to maintain normal functioning and a large calorie deficit can lead to serious consequences. Moreover, it can increase the likelihood of weight loss in the form of muscle mass, rather than fat.

Sleep. Sleep is usually overlooked, but it is an equally important component of weight loss. Chronic insomnia can significantly complicate the process of losing weight and the speed with which you lose kilograms. It has been proven that just one night without sleep increases the desire to consume high-calorie, low-nutrient foods such as cookies, cakes, sugary drinks and chips.
Medications. Many medications, such as antidepressants, can contribute to weight gain or prevent weight loss.

 Health status. Diseases, including depression and hypothyroidism, (a condition in which your thyroid gland produces too few hormones that regulate metabolism) can slow down weight loss and vice versa lead to its increase.

Genetics. There is a genetically comfortable weight point at which the body functions best. Sometimes this weight may differ from what you are striving for. In this case, achieving weight below this point can be difficult.

 Permanent diets. If you are losing weight, then gaining weight, while not quite in the right way with low-calorie diets, then each subsequent attempt to reduce weight will be more difficult for you. This is due to the fact that the metabolic rate at rest is reduced.

Many of us want to achieve our dream figure as quickly as possible. Unfortunately, this is not realistic if you want to stay healthy. Therefore, headlines such as “Lose weight in 3 days” should be avoided. Side effects of rapid weight loss include:

Hair loss 
Muscle loss

Although weight loss can be faster at the beginning of losing weight, the recommended norm is a loss of 0.45–1.36 kilograms per week or about 1% of body weight.

Also keep in mind that weight loss is not a linear process. In one week you can lose more, while in others you will lose weight more slowly or weight will stand. So do not be discouraged if weight loss slows down and do not start eating “with grief” again. 

In addition, it is recommended not to focus only on the weight indicator, which is a very relative measure, but on the reflection in the mirror and the parameters.

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