lose weight: how to set a sustainable weight loss program?
- April 21, 2021
- 9:51 pm
- No Comments
Obesity is a factor likely to be involved in many diseases. Cardiovascular disease, diabetes, high blood pressure, stroke, pulmonary embolism, certain cancers, osteoarthritis, gallbladder disorders, respiratory abnormalities, including sleep apnea. Obesity comes also with a high cholesterol LDL level , which can lead to severe diseases.
How that works to lose weight?
To lose weight, you have to create a negative balance, that means, burning more energy than calories ingested. Losing 0.5 kg per week (a reasonable goal), is equivalent to expending 3,500 calories more than what you have consumed. This therefore implies a negative energy balance of 500 calories per day. Which will be achieved by the combination of reasonable dietary restriction and regular physical activity.
Why A Fast Weight Loss Diet is Not A Good Idea?
In the aim of losing weight, we generally affect the metabolism in make it low. Basic metabolism is the energy expended by our body for ensuring the essentials functions such respiratory, blood circulation etc. Those functions constitute around 60% of the daily expended energy.
More our basic metabolism is high more our daily energy expenditure is high. However a drastic diet reduces considerably our basic metabolism. By going on a drastic diet, our body panics and get to energy saving mode. Thus we spend less energy when we rest and the risk to regain weight is higher. Moreover age is not on our side, indeed from 20 years old, our basic metabolism get lower from 2% to 3% per year. That is why more we get old, more we struggle to lose weight.
On the other hand, the muscular masse and the physical activity level raise the basic metabolism and therefore the energy expenditure. Usually men have a basic metabolism higher than women because they have more muscular masse. That outlines the importance to include workout in our physical activity routine.
Before starting any diet or physical activity, ask your doctor or healthcare professional for advice.
When it’s matter of losing weight there’s unfortunatly no miracle or secret, you defenetly need a strategy. You have to keep in mind that the body you have today is the result of years of negligence, that means if you want to reshape your body you need to give it time. It’s tempting to believe those who promise to get a six pack in no time but in the real world that is not possible. First of all, as every challenge, you need to set goals and stages, in doing so you’re going to build strong milestones and reinforce your motivation at each stage reached.
if you impose too heavy restrictions on your body, it will make you pay for it very quickly. Not to mention that too rapid weight loss will lead to related issues like muscle loss. Muscle is your sidekick in your adventure as we saw above, so far there is no way to only target fat.
Actually the right pace depends on you, it’s kind of easy response but you have to know, faster you lose weight faster that comes back.
Every day reduce a little bite fat and sweet food you used to eat. We call it Chinese water torture ( with all due respect for chinese people ). Every day is a victory against your body but in the meantime your muscles are you allies so increase your physical activity and keep a good level of protein to feed them. As we said it’s a long journey so it’s not question to spend 2 hours in the Gym from the first day. Be sure first with your doctor that your health condition allows you a physical activity, otherwise you will get injured and restart from zero. Step by step your body will get use to this new way of living at this moment you won’t regain the weight you lost because that will become your normality.
Of course that takes times, it’s not really sexy but it’s nothing but reality, there’s no compromise with it, no shortcut, but success is at the end of the road. Faster you realize it faster you will make it. Before starting to change your body , change your way to live.
