Losing weight quickly is NEVER EVER a health necessity. Rather, it represents the widespread aesthetic need to remedy an equally rapid increase in body weight.
In this regard, it must be emphasized that the need to re-establish the desirable physiological weight still represents a real need; if at each increase there was not a weight loss phase, the body mass index (BMI or BMI) would progressively increase until reaching overweight or obesity. Despite this necessity, in light of the various contraindications of losing weight too quickly, I suggest carefully planning this process and avoiding too drastic approaches.
So as not to fall into the ambiguity, I would remind you that the increases and the weight decreases of a significant size are NEVER advisable. It is logical that, in the absence of health needs, there may be a detectable fluctuation of weight but, when it reaches about 5-10% in very short periods (15-30 days), it is a sign of a disorder in eating habits.
Whether they lose weight too quickly or get fat quickly, they represent negative consequences of an inadequate (and protracted) relationship between: energy introduced with food and energy consumed.
Notes on the contraindications of fast weight loss
The contraindications mentioned above concern both the body and the psychological sphere.
Bodily contraindications of fast weight loss: exceeding the caloric reduction of the diet can lead to different side effects. First of all, the reduced energy availability of the organism; many think (mainly because of the great disinformation on-line) that, as a substitute for the calories that can be taken with food, the body can automatically draw on the fat reserves. This is only partially true and in any case it is never a linear equation. Lose weight quickly involves lowering blood sugar and liver and muscle glycogen stores; this circumstance compromises motor efficiency and cerebral prowess. Furthermore, it cannot be ruled out that, in predisposed subjects, losing weight quickly can reduce blood pressure; especially in women, this occurrence is fairly common and is often accompanied by the aggravation (or 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 of losing weight quickly: before trying out extreme practices in order to lose weight quickly, it is also necessary to take into consideration the psychological and educational aspect of the process. First of all, the habit of rapidly increasing and decreasing body weight derives in large part from reduced or impaired food education; it is therefore very useful to acquire and put into practice the main rules in order to avoid that this can recur frequently and, possibly, worsen over the years.
The extreme practices of rapid weight loss are almost always associated with a dissatisfaction with one's own body image and with the continuous oscillation of weight (yo-yo effect); this aspect, which is at the basis of the trigger mechanism for binge eating and compensation methods (fasting, excessive motor activity, etc., to reach, in the worst hypothesis, a eating behavior disorder), represents a perpetual motion that, if ignored, will become increasingly difficult to eradicate.
On the other hand, often losing weight quickly becomes a therapeutic necessity. There are situations in which the negative effects mentioned above take second place; it is the case of the large obese afflicted by metabolic syndrome (or single serious disorders) and potentially with a high risk of cardio vascular (atherosclerosis and hypertension), or of people who, for one reason or another, have fatty liver disease of considerable entity or even the first signs of cirrhotic transformation.
Lose weight quickly: health tips
To lose weight quickly is a subjective and not objective fact; this means that everyone has their own idea of what the right rhythm of weight loss may be, therefore, "what for one is suitable, for the other could be too fast or slow". Cutting the bull's head, it is better to keep in mind what research institutes and food professionals suggest (avoiding improvised personal trainers).
Generally speaking, losing weight quickly means losing 3 to 4 kilograms a month; at a first reading, these might seem to be numbers of little importance but, taking for granted a certain therapeutic constancy, this would determine a reduction of the body fat estimated between 18 and 24 kilograms in 6 months. The six-month unit of measurement is deliberately preferred compared to the annual one because, as a general rule, it is always better not to prolong the low-calorie diets over a total of 6-8 months.
Having said this, below we will list the nutritional characteristics of a correct diet to lose weight fast. WARNING! What you will read constitutes my personal point of view, based on the path of university academic studies and the outpatient experience of dietitian and sports technician. 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 taking less energy than necessary; this condition is obtainable: reducing the dietary intake and / or increasing energy consumption.
- Nutritional balance: guarantees the supply of all the nutrients and nutritional components sufficient to maintain good health; regards both the distribution of energy molecules (glucides, lipids, proteins, alcohol), and micronutrients (vitamins and mineral salts), as well as useful dietary components (fibers, phytosterols, lecithins, antioxidants, etc.).
- Optimal meal distribution and metabolic management: to lose weight quickly and stay healthy it is necessary to reduce the MINIMUM POSSIBLE calories and manage the metabolic effect of meals. This means that, having to take 1500kcal, they will not be introduced in a disorderly manner but with a very precise criterion: at least 5-6 daily meals, 3 main and 2-3 secondary, with greater energy load (in order) in the lunch, in the dinner and in breakfast (taking NORMAL consumption times for granted). Furthermore, by concentrating as much as possible (without dissociating) the insulin-stimulating molecules (glucides) in the hours of greatest energy consumption (morning - afternoon), it is possible to reduce the adipose deposit (always present, even if of little magnitude) to the advantage of final goal. Not least, the choice of portions; this will be carried out in accordance with personal tastes but with the aim of correcting the defects responsible for weight gain (eg portions of pasta, bread, snacks, oil, spirits, 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 achieved with motor activity, the other occurs during muscle recovery (with an increase in basal metabolism) and depends on the greater capacity to receive nutrients from the muscle tissue previously subjected to a very intense and prolonged effort.
- Food choice: for various reasons, in fast weight loss, certain foods are more useful than others. First of all, these must have a high volume, few calories and an excellent satiating capacity. This includes products rich in water, dietary fiber and those low in fat; on the other hand, the fast weight-loss diet excludes all junk foods (junk-food), dry or dehydrated foods, many cold cuts and cheeses, desserts, sweet or alcoholic drinks, etc. Secondly, the so-called "live" foods, therefore all the products NOT processed and in natural form, contribute much more than the artifacts to the attainment 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: Quick weight loss, food choices section.
