Spring is blooming, and it seems that no one can stop the pace of summer. Fitness people, beauty lovers, and overweight or obese people are beginning to lose weight and exercise. Of course there are many benefits to losing weight and getting fit. First of all, it will reduce the risk of diseases such as cardiovascular disease, diabetes, sleep apnea, impotence, joint pain, depression, and even cancer. In addition, it will make you look whole. More energetic, wearing clothes is naturally more beautiful and moving.

But many people are searching for “quick weight loss method”, hoping to become slim and slender overnight, it is normal to want to lose weight as soon as possible, understandable, but you may have been Inform, weight loss is best done at a “slow and steady” pace. Most studies show that people who lose weight slowly are more likely to maintain their weight over the long term, and that slow weight loss poses far fewer health risks than a rapid weight loss process.

I. Risks of rapid weight loss

Brown University Warren Alpert School of Medicine Psychiatry Professor Dr Tricia Leich said: “Losing weight, especially in large quantities, can often have unintended side effects including mood shifts, changes in appetite, fluctuations in bodily functioning and even your social relationship status. potential risk of change (including with others and with yourself).”

Here are some of the risks of losing weight too quickly:

1. May lose muscle

Losing weight is not always the same as losing fat, and while a low-calorie diet can help you lose weight quickly, most of the weight you lose comes from muscle and water, and may even cause muscle atrophy .

2. May slow down metabolism

Losing weight too fast can slow down metabolism. Your metabolism determines how many calories you burn per day, and a slower metabolism means you burn fewer calories per day. Several studies have found that fast weight loss through dieting may cause you to burn 23% fewer calories per day, and that low-calorie diets may also lead to decreased metabolism and decreased levels of metabolism-regulating hormones such as thyroid hormones. Unfortunately, this drop in metabolism can persist long after you’ve ended your diet.

3. May lead to malnutrition

If you do not eat enough calories regularly, you may There is a risk of nutritional deficiencies. This is because it is difficult to get enough important nutrients like iron, folic acid, and vitamin B12 on a low-calorie diet.

4. Cause disease

The above three major side effects may also cause a series of Serious consequences, such as hair loss, fatigue, poor immune function (low immunity), increase the risk of illness, such as increased risk of infection, gallstones, or fractures.

Second, Safe Weight Loss Figures

According to many experts, weekly reduction 1-2 pounds (0.45-0.9 kg, equivalent to 0.9-1.8 catties) is a relatively healthy and safe weight loss number. The most common ways people want to lose weight fast is by eating low-calorie foods and exercising a lot. It is often easier to lose weight through diet than exercise, following a “crash diet” or a low-calorie diet of less than 800 calories per day.

If you are just starting a diet or exercising, you may be able to lose more than 0.9 kg in the first week, and in the initial stage, rapid weight loss is normal because The weight lost during this time is often referred to as “water weight.” When you eat fewer calories than your body uses, your body starts to use stored energy, known as glycogen. Glycogen in the body is bound to water, so when you burn glycogen for fuel, the body also releases water weight, which is why your weight will drop significantly in the first week. Once your body has used up stored glycogen, weight loss should stabilize between 1-2 pounds (0.45-0.9 kg) per week.

Weight loss is the beginning, maintenance is the key.

Losing weight is only half the battle, the real challenge should be maintaining it forever. Most people who follow the diet may have regained half of their weight after a year, or even worse,People who follow the diet regain their lost weight after 3-5 years. That’s why experts often recommend losing weight at a slow and steady pace, and most studies show that people who lose weight at a slow and steady pace are more likely to maintain it in the long term.