The fastest way to lose weight

Obesity: Obesity occurs when the proportion of body fat in the body exceeds the normal range. Due to the consumption of extra calories than the body needs, or because of the genetic makeup, or inactivity, or eating foods rich in fats, it should be noted that people whose body mass index has more than or equal to 30 kg / m2 are obese And that their weight exceeded the average and ideal weight by 20%; Obesity exposes the body to the risk of many diseases, such as diabetes, heart disease, and cancers.

Lose Weight in Two Days

Lose Weight in Two Days The correct way to lose weight is to follow a healthy lifestyle; To increase physical activity and burn calories, and at the same time reduce calories from food and drink by following a weight loss diet, and losing weight quickly is an ineffective way to burn fat; Where the body begins to lose water or muscle mass instead of fat in the event of rapid weight loss, and it should be noted that the healthy loss of weight is usually at a rate of (0.45-0.9) kg per week, continuing over the long term except for the first week of starting the diet. It is worth noting that half a kilogram of fat contains approximately 3,500 calories, and to lose half a kilogram per week, a person must burn 500 calories per day (500 calories x 7 days = 3,500 calories), and the body does not lose this amount of fat, in If you follow a diet that reduces weight quickly.

It should also be noted: that weight loss during the first week of following a healthy diet may exceed 0.9 kg, which is considered normal. This is because the body starts burning energy stores in it, which are called glycogen. As glycogen binds to water, and when it is burned and used as an energy source, the water is liberated, which causes a rapid weight loss during the first week. When the glycogen is depleted from the body, the weight loss becomes evident between (0.45-0.9) per week.

Risks of rapid weight loss It is not recommended to follow diets that lose weight quickly. Because it is usually low in calories and nutrients as well, which poses a danger to human health, and among these risks are: [5] Loss of muscle mass: Usually, the body loses weight of muscle mass or water; After following diets with very few calories, in a study conducted on two groups, one of them followed a diet consisting of 1250 calories, and the other followed a diet consisting of 500 calories, and the amount of weight loss from the two groups was the same, except that the group that followed the diet was little Very in calories (500 calories) she lost weight from muscle mass, six times more than the first group.

Reducing the speed of metabolism: Metabolism processes determine the amount of calories that the body consumes daily. The faster these processes decrease, the daily consumption of calories decreases. Many studies have shown that following a diet that is very low in calories reduces 23% of the calories that the body burns daily. This may be attributed to the loss of muscle mass and the decrease in the hormones that regulate metabolism, such as thyroid hormone.

Lack of nutrients: adhering to a low-calorie diet reduces the amount of nutrients consumed significantly, which exposes the body to the risk of deficiency of some essential nutrients, such as iron, folate, and vitamin B12, and the risks associated with this deficiency: hair loss. Extreme fatigue. Weak immunity. Weakened and brittle bones.

Gallstones: Eating food stimulates the gallbladder secretion of digestive juices that break down fatty foods.

Tips to lose weight in a healthy way: Some of the tips and methods that can be followed for a healthy loss of weight: [5] 

Increase protein intake: Eating adequate amounts of protein contributes to increasing metabolism, enhancing the feeling of satiety, in addition to maintaining body muscle mass.

 Reducing sugar and starch intake: Studies show that people who follow a low carbohydrate diet lose weight faster. 

Eating straightaway: chewing well contributes to the feeling of satiety for longer periods, which reduces the amount of food eaten.

Sleep well: lack of sleep contributes to an increased sense of hunger and hinders weight loss. This is because it raises levels of the hunger hormone known as ghrelin, and reduces levels of the satiety hormone known as leptin.

Training exercise: Resistance training prevents the loss of muscle mass and also maintains levels of metabolism that may be affected by weight loss. Eating soluble fibers (Soluble fibers): Studies show that soluble fiber helps burn fat, especially belly fat.

Risks of obesity It is known that obesity exposes the body to many dangers, including [2] [6] High levels of cholesterol and triglycerides in the blood. Decreased levels of good cholesterol (HDL cholesterol), which is associated with a reduced risk of heart disease and strokes. Hypertension. Increased risk of developing diabetes. Increased risk of cancer, especially cancer of the uterus, cervix, breast, colon, pancreas, and prostate. Respiratory disorders, such as sleep apnea. Gynecological diseases, such as impaired fertility and irregular menstruation.

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