Many people think that fast weight loss leads to rapid weight gain after giving up a diet. They also believe, that slow weight loss, on the contrary, helps maintain weight. A recent Australian study disproved this opinion. Let’s see how to lose weight quickly and without harm to health?
One group of subjects lost weight in 12 weeks, and the other lost weight in 36 weeks. Then, those who lost more than 12.5% of the original body weight, continued with the 144-week weight maintenance program.
As a result, 70% of those who quickly lost weight and 72% of those who lost weight gradually regained all the weight dropped earlier. However, only 50% of the subjects in the second group, and 81% of the first group were able to lose 12.5% of body weight.
Dr Donald D. Hensrud of the Mayo Clinic advises losing no more than 0.5-1 kg per week. In his opinion, people often get rid of water or even muscle tissue during too fast weight loss, and fat remains. Burning many calories in a short time is difficult. The following tips will tell you how to lose weight quickly and without harm to health.
Slimming by 1 kilogram per week is a pretty quick result or 8 kg in two months. It allows you to form useful habits and maintain weight for a long time. And now let’s talk about how to adjust the diet correctly.
Since one kilogram of fat contains 7,716 calories, to lose weight by 1 kilogram per week, you need to create a deficit of 1,100 kcal per day.
A two-year US study showed that health did not deteriorate by the rejection of 25% of calories. Therefore, if your current menu contains less than 4 400 kcal, create a deficit through diet as well as increasing physical activity.
Also, it is necessary to take into account the quantities of proteins, fats and carbohydrates (PFC). This count is especially important for those who want to lose fat and save most of the muscle mass.
Training helps you lose weight faster for several reasons:
Proper nutrition and exercises are the answer to the question of how to lose weight quickly and without harm to health. Also, colonic irrigation can detoxify the body.