Author: Anshul Dhamande, INFS Faculty, Standard Coach @ Fittr
Who does not want a rapid fat loss? Almost everyone who wants to lose weight, want to lose it fast. And so will cut down calories to too low. Is this a good approach? Does following a very low caloric diet really make you lose fat fast? Is it safe? How does it affect the body and what is the right way to cut down calories when trying to lose weight? Read on to find the answers for these questions and more.
how fast should one lose weight?
In order to lose weight, you must be in calorie deficit, i.e., consuming fewer calories than total energy expenditure. So going by this principle, by cutting down too many calories and creating a huge deficit one can lose more weight and fast, right? Wrong. Most want to lose a lot of weight in a short amount of time but that is not ideal.
Not only does cutting down calories too low sabotages one’s weight-loss efforts, eating too few calories can also harm the health. When the energy balance is negative, we not only lose fat, but also tend to lose some skeletal muscles.
the larger the deficit
Probability of losing muscle mass increases.
Negative effect on hormones such as leptin & ghrelin (appetite regulating hormones) increases
Higher the negative effects on psychology (hunger pangs)
NEAT is reduced which then reduces calorie expenditure.
recommended weight loss rate
To minimize the mentioned repurcussions and muscle loss, the recommended rate of weight loss per week is 0.5-1.5% depending on the body composition of the individual.
The leaner an individual, the more the tendency to lose lean tissues when compared to obese individuals. Hence the size of calorie deficit should be smaller in lean individual and it can be slightly higher in obese people.
When you start your weight loss journey, you might be tempted into going on a larger deficit to lose fat fast and the most common ways are by exercising a lot, and by following a”crash diet” or a very low-calorie diet. But it slows down your metabolism, makes you lose muscle, and not only harms your health but also sabotages your weight loss. Moreover this is not sustainable in the long run. And most people fall back into their previous eating habits after weight loss.
Eating Nutritious food and exercising are not short term diet plans to lose weight, rather it’s essential that you make it your lifestyle so as to lose fat and also to maintain the weight loss.
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