'How can I lose weight fast?' 'fast weight loss methods' 'quick weight loss recipes'... are perhaps the titles that occupy the search engines the most when it comes to weight loss! Many individuals who complain about their excess weight try many healthy or unhealthy methods to lose weight quickly and achieve the fit body they want.
So what do you know about these methods? Which ones are healthy? At what pace should we lose weight? What are the points to consider?
All the questions about fast weight loss are in this article from the expert's perspective!
How to Lose Weight Fast?
Losing weight is basically very simple. It is based on logic. If we consume fewer calories than we need and spend daily, a situation called 'calorie deficit' occurs and weight loss occurs. There are many ways to create this so-called calorie deficit. Some of us starve ourselves for hours for this, some of us eat very low-calorie foods and drinks that are poor in nutrients. Most diet programs and industrial products that promise rapid weight loss are also based on this principle.
Is it healthy to lose weight quickly?
The point that an individual who aims to lose weight should pay attention to; It should not be the speed of weight loss, but how healthy and permanent the weight is.
Starving ourselves and passing meals with products such as shakes for the sake of rapid weight loss; Even though it helps us lose weight quickly in the first place, the weight lost is definitely not healthy. Because programs that create a calorie deficit to lose weight quickly; They do not contain sufficient amounts of nutrients such as fibre, vitamins and minerals and cannot provide the protein, carbohydrate and fat balance we need for our body to function.
One of the most important points of losing weight in a healthy way; It is the maintenance of fat and muscle balance. Crash diets to lose weight quickly cause serious muscle loss rather than reducing fat content. This means that even if the individual loses weight, they do not have a healthy body composition.
In addition to these; Practices for rapid weight loss threaten human health in the following ways:
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Long-term fasting and insufficient calorie intake cause the metabolism to slow down. Slowing down of metabolism With this, digestive functions begin to malfunction and body functioning deteriorates over time.
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As a result of insufficient fiber intake, our intestinal health begins to deteriorate and many disorders, especially constipation, occur.
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Inadequate vitamin and mineral intake is one of the most important obstacles to keeping our immunity strong. A weak immune system means that the body cannot fight diseases.
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Since the body cannot get enough energy; It uses the liver to provide the energy it needs, and since it tires the liver, it increases the risk of related diseases. Organs may be irreversibly damaged.
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As a result of crash diets, sudden heart attacks, weakness, dizziness, low blood pressure, and sudden collapse may occur.
In addition to the physical problems that negatively affect our health, restrictive diets and programs also cause negative emotional effects. It has been proven by many studies that constant hunger and nutritional dissatisfaction lead to mental disorders such as depression.
What is the weight loss rate recommended by experts?
The recommended weight loss by following a healthy and adequate diet program. The change is 4-6 kilos per month. Accordingly, a loss of 1-1.5 kilos per week is normal. The World Health Organization (WHO) also states that the weekly weight loss amount should be 0.5-1 kilogram. Generally, higher weight loss is observed along with water loss in the first week, but it should return to the specified ranges later.
These values vary depending on the person's age, gender, physical activity level, diet compliance and many other factors. When these weight loss values are exceeded too much; Your likelihood of losing muscle increases, the efficiency of your diet decreases, and all your systems that control your body are at risk. In order to avoid possible negativities; It is recommended that you implement nutrition programs that will support this rapid weight loss.
What to Do to Lose Weight at a Healthy Speed
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First of all, you need to be realistic with yourself. Set goals and try to progress gradually and achieve these goals without losing your motivation.
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There is no miraculous food for healthy weight loss and fat burning, but the most effective way is; drink enough water! Consume water, which is the most basic nutrient that will support you in losing weight, at least "your weight x 30 ml" daily.
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Adequate protein intake will help you lose weight as it will ensure satiety and accelerate muscle building. is effective. The best resources are; eggs, red and white meat, fish, dairy products and legumes.
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Consume adequate amounts of fat and choose healthy fat sources. Try to consume unsaturated fats such as olive oil, almonds and walnuts instead of saturated fats such as butter and margarine.
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Make your carbohydrate choices based on complex carbohydrates. Whole grain breads should be preferred instead of white bread, and bulgur should be preferred instead of rice. At the same time, oats should be included in diet lists as they are an effective food with their fiber content and satiety.
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Increase your consumption of seasonal vegetables and fruits. The fibre, vitamins, minerals and antioxidants you will get from these foods will support you in losing weight and improving your health.
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Get support from herbal teas: Green tea, white tea, cherry stem tea, mate, corn tassel. Herbal teas such as will help both fight edema and burn fat.
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Remove refined sugar, processed packaged foods, acidic drinks and pastries from your life.
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Choose the right cooking methods: Instead of frying and roasting, choose cooking methods such as boiling, grilling, baking, steaming, pan-frying without oil.
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Ensure variety in your diet. When you always follow the same routine, your weight loss speed decreases. For this reason, changing meal times, trying different herbal teas, changing meal contents, and doing exercises of different intensities to surprise your metabolism will support your weight loss and the efficiency of your diet.
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Feel your hunger and your portions will be sufficient. Set up to . Avoid emotional eating.
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Be physically active. quiche from person Although it varies depending on the situation, exercising at least 2-3 days a week will help you lose weight. To move more, use stairs instead of elevators, walk to places you can go instead of driving, try to exercise at home with sample videos.
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Do not weigh yourself every day. Weighing yourself once a week, in the same clothes, after a 12-hour fast, and after going to the toilet will give the most accurate results. Weighing yourself every day may cause loss of motivation as it will not reflect the desired weight loss.
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Try to keep a food diary. It can be effective in controlling what you eat during the day and noticing mistakes made.
To lose weight in a healthy and correct way; The weight loss recommended in this article should be achieved and a healthy diet should be adapted to our lives. My suggestion on this matter: Planning your diet and monitoring your weight with the help of a nutritionist. Remember that; Every individual is unique and our diet should adapt to our living standards, eating habits and daily routine. It is vital to protect our health not to rely on unscientific companies, products, and crash diet lists whose contents are unclear for faster results.
I hope this blog post has been enlightening on the subject of rapid weight loss. Stay tuned for more!
I wish you healthy days.
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