Losing weight quickly is NEVER NEVER a health necessity. Rather, it represents the widespread aesthetic need to remedy an equally rapid increase in body weight.
---consigli-e-controindicazioni.jpg)
In this regard, it must be emphasized that the need to re-establish the desirable physiological weight is in any case a need real; if each increase did not correspond to a weight loss phase, the body mass index (BMI or BMI) would progressively increase until reaching overweight or obesity. Despite this need, in light of the various contraindications of losing weight too quickly, I suggest that you plan this process carefully, avoiding too drastic approaches.
Just to avoid falling into the misunderstanding, I remember that significant weight increases and decreases are NEVER advisable. It is logical that, in the absence of health needs, there may be a detectable fluctuation in weight but, when this reaches about 5-10% in very short periods (15-30 days), it indicates a disorder of eating habits.
Both losing weight too quickly and gaining weight quickly are negative consequences of an inadequate (and protracted) relationship between: energy introduced with food and energy consumed.
Notes on the contraindications of losing weight quickly
The contraindications mentioned above affect both the bodily and psychological spheres.
Body contraindications to lose weight fast: exceeding with the calorie reduction of the diet can lead to various side effects. First of all, the reduced energy availability of the organism; many think (mainly due to a lot of misinformation present on-line) that, instead of the calories that can be taken with food, the organism can automatically draw on the adipose reserves. true only in part and in any case it is never a "linear equation." Losing weight quickly involves the reduction of blood sugar and hepatic and muscle glycogen reserves; this circumstance compromises motor efficiency and cerebral prowess. Furthermore, it cannot be excluded that, in predisposed subjects, losing weight quickly can lower blood pressure; especially in women, this occurrence occurs quite frequently and is often accompanied by the aggravation (or the onset) of anemic conditions. Finally, less relevant but still noteworthy, excessively rapid weight loss can compromise trophism, strength and muscle recovery capacity in athletes.
Psychological contraindications to losing weight quickly: Before engaging in extreme practices in order to lose weight quickly, it is also necessary to take into account the psychological and educational aspect of the process. First of all, the habit of rapidly increasing and decreasing body weight largely derives from a reduced or impaired nutrition education; it is therefore very useful to acquire and put into practice the main rules to prevent this from recurring frequently and possibly worsening over the years.
The extreme practices of rapid weight loss are almost always associated with a "dissatisfaction with one's own body image and" continuous weight fluctuation (yo-yo effect); this aspect, which is the basis of the trigger mechanism for binges and compensation methods (fasting, excessive motor activity, etc., to reach, in the worst case, an eating behavior disorder), represents a perpetual motion which, if ignored , it will become increasingly difficult to eradicate.
On the other hand, often losing weight quickly becomes a therapeutic necessity. There are situations in which the above negative effects take a back seat; this is the case of the very obese affected by metabolic syndrome (or single serious disorders) and potentially at high cardio vascular risk (atherosclerosis and hypertension), or people who, for one reason or another, have fatty liver steatosis of considerable entity or even the first signs of cirrhotic transformation.
Lose weight quickly: health tips
Losing weight quickly is a subjective and not an objective fact; this means that everyone has their own idea of what the right pace of weight loss might be, consequently, "what is suitable for one, for the" other may be excessively fast or slow ". remember what research institutes and nutrition professionals suggest (avoiding improvised personal trainers).
In general, losing weight quickly means losing 3 to 4 kilograms per month; at first reading, these might seem numbers of little importance but, assuming a certain therapeutic consistency, this would determine an estimated reduction in body fat between 18 and 24 kilograms in 6 months. The semiannual unit of measurement is deliberately preferred over the annual one since, in general, it is always better NOT to extend low-calorie diets beyond 6-8 months in total.
That said, below we will list the nutritional characteristics of a correct diet for fast weight loss. ATTENTION! What you will read constitutes my very personal point of view, based on the course of university academic studies and on the "outpatient experience of dietician and sports technician. D" on the other hand, a simple reading can never replace the intervention of a professional.
- Hypocaloricity: literally means few calories and refers (in a personalized way) to the needs of the subject being treated. It is therefore possible to lose weight quickly by consuming less energy than is necessary; this condition is obtainable: by reducing food intake and / or increasing energy consumption.
- Nutritional balance: guarantees the supply of all nutrients and nutritional components sufficient to maintain good health; it concerns both the breakdown of energy molecules (carbohydrates, lipids, proteins, alcohol), and micronutrients (vitamins and minerals), as well as the useful dietary components (fibers, phytosterols, lecithins, antioxidants, etc.).
- Optimal distribution of meals and management of the metabolic aspect: to lose weight quickly while remaining healthy it is necessary to reduce the total calories AS LESS AS POSSIBLE and manage the metabolic effect of meals. This means that, having to take 1500kcal, they will not be introduced in a disordered way but with a very specific criterion: at least 5 -6 daily meals, 3 main and 2-3 secondary, with greater energy load (in order) in lunch, dinner and breakfast (taking NORMAL consumption times for granted).Furthermore, by concentrating as much as possible (without dissociating) the insulin-stimulating molecules (carbohydrates) in the hours of greatest energy consumption (morning - afternoon), it is possible to reduce the adipose deposit (always present, even if of little entity) to the benefit of the "final goal. Not least, the choice of portions; this will be carried out respecting personal tastes but with the aim of correcting the defects responsible for weight gain (eg. portions of pasta, bread, snacks, oil, alcohol etc.).
- Association with physical motor activity: within the limits of individual possibilities, it is necessary to increase direct and indirect energy expenditure. The first is obtained with motor activity, the other occurs during muscle recovery (with an increase in the basal metabolism) and depends on the greater ability to receive nutrients by the muscle tissue previously subjected to a very intense and prolonged effort.
- Choice of food: for several reasons, certain foods are more useful than others in losing weight quickly. First of all, these must have a high volume, few calories and an "excellent satiating capacity. This includes products that are very rich in water, dietary fiber and those low in fat; on the other hand, the diet to lose weight quickly excludes all foods. junk-food, dry or dehydrated ones, many cured meats and cheeses, desserts, sweet or alcoholic drinks etc. Secondly, the so-called "live" foods, therefore all products NOT processed and in natural form, they contribute much more than the artifacts to the achievement of the recommended rations and to the moderation of: sodium, added sugars, additives, etc.
These are just a few guidelines to understand the right path to lose weight quickly and well. Further details are available in the article: Lose Weight Fast, Food Choices section.
