Needless to say, crash diets will crash and burn, and we’ve given you multiple reasons for it. So if you gain the pounds you lost ever-so-swiftly, don’t be surprised, because, it could just be water weight that you’re bargaining with (the first five kilos). In order to consistently shed the fat and bid it adios for good, pacing yourself goes a long way.
According to Centers For Disease Control And Prevention, losing 1-2lb per week helps maintain weight loss in the long-run. In a month, this amounts to about 10lb, which is a safe and achievable target that will warrant simple dietary changes instead of major starvation of calories.
Yes, the idea is to still burn more calories than you consume. But, 1lb equates to 3,500 calories, so if you reduce 500-1,000 calories per day, you can lose 1-2lb in a week; this considering you are eating in excess and aren’t already on a diet. If you’re already following a weight loss food plan, determine your intake taking into account your BMI, gender, age, weight, level of activity and height. While it sounds complicated, simple fitness and calorie counting apps can prescribe you the recommended amount within minutes.
Also, the fallout of burning calories quickly and losing weight rapidly is that it results in loss of muscle tissue, loose skin, deposit of cholesterol in the gallbladder, and can cause some liver problems too. Quick weight loss also gives rise to long-term problems such as increase in blood pressure, cirrhosis, feeling of tiredness, abdominal pain, unhealthy body image, and a negative relationship with food.
With gradual weight loss, you will see an improvement in blood pressure, cholesterol levels and blood sugar. You will also notice a spike in energy levels and have fewer mood swings.
Follow a balanced diet, stay focused and exercise regularly. Your weight loss program should move at a sensible and sustainable pace to make the right kind of impact.