Understanding Weight Loss
The basic concept in weight loss is taking in less calories than you consume. That sounds easily, right ? Well, it is not. There are two major ways of doing this. The beginning way is by eating fewer calories than your soundbox needs. This prevents your body from having more than it needs and ending up storing the extra calories as fatness. The moment way of doing that is by burning up calories by exercising. This forces the body to use the store fatty to provide the body with energy and this leads to weight loss. It is normally recommended to apply both approaches as the results are better and can be sustained for a long period of time .
Is Losing 50 Pounds In 3 Months Safe?
The direct answer to that question is no. Let ’ s dive deep into this. The american Academy of Family Physicians has recommended losing no more than 1 to 2 pounds weekly ( 2, 6 ). To lose 1 cypriot pound of fatness, you need to burn approximately 3500 calories weekly and this translates to burning off or cutting 500 calories from your diet daily. To lose 2 pounds of fatten, you need to burn 7000 calories hebdomadally and this translates to burning off or cutting 1000 calories from your diet daily.
Using the recommend slant loss rate, the recommend weight limit a person could lose in a calendar month is 4 – 8 pounds ( 14000 – 28000 calories ). That then means that the healthy sum of weight unit a person should lose in 3 months is 12 to 24 pounds which equals 42000 to 84000 calories. Depending on your starting point, even the higher end of that range could be difficult to achieve .
Read More: Lose 50 lbs In 6 Months: Explaining Why Setting A Healthy Weight Loss Pace Is A Success Half-Done
What Trying To Lose 50 Pounds In 3 Months Looks Like
50 pounds is equivalent to 175000 calories which means you need to burn all those calories in 3 months. Breaking it down to monthly installments, it means you would need to lose approximately 16. 67 pounds every calendar month. 16.67 pounds are equivalent to 58345 calories. Breaking it even more, means you need to burn approximately 4.16 pounds each and every workweek and that is equivalent to 14586 calories. That then means you need to cut or burn 2084 extra calories every day. Those are besides many calories to burn in a single day in a healthy manner .
Aiming to burn over 2000 extra calories is beginning of all not sustainable. There is no way you can burn 2000 calories every unmarried day for a retentive menstruation of clock time. Remember that 2000 calories are what you would need to burn over and above your convention care energy expending. Having such unrealistic weight goals may lead you to try unlike fad diets which are not recommended .
Fad diets promise fast slant loss by using methods that are not healthy and recommended. A fad diet would have goals like losing 50 pounds in 3 months. Fad diets are besides probable to cause malnutrition. This is chiefly from the fact they would recommend eating less than 1200 calories in a day or merely eating one food entirely, like eggs. When choosing a slant loss diet, it is advisable to choose a diet that you can sustain for a long time period of time .
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Over Working Out
apart from fad diets, having such extreme point weight goals may lead to overworking out. This is where you spend flush many hours in the gymnasium doing extreme workouts. Rest is essential for exercise programs and working out this difficult does not leave room for rest. Apart from rest, working out this much is besides likely to cause injuries due to the wear and tear. such working out is not advised .
The National Institute of Health recommends setting realistic weight goals and that is to say that losing 50pounds in 3 months is neither a realistic nor an accomplishable weight goal. The National Institute of Health recommends trying to lose about 5 % to 10 % of your total body weight in a menstruation of six months ( 6 ). That is a more naturalistic goal which won ’ t have your trying slant loss approaches that may cause more damage than derive .
Effects Of Rapid Weight Loss
rapid weight unit loss is not recommended. The reason for this is the fact that rapid weight loss comes with many dangerous dangers and side effects to your health. here are some of the dangers and side effects of rapid weight passing :
Rapid Weight Loss Employs Harmful Weight Loss Methods
When you use any of these weight-loss approaches, you put your health in danger. here are some of these dangerous rapid weight loss approaches :
Starvation Diets (3)
These are extreme diets that do not support the consistency ’ south convention serve and put you on a slippery gradient to nutrient lack. Any diet that recommends taking less than 1200 calories in a day belongs to this class and should be avoided by all means, unless under stern medical supervision .
Diet Pills And Supplements (3 )
There are thus many diet pills and supplements on the market today. These pills and supplements promise rapid slant loss. They either claim to block assimilation of nutrients, increase metabolism or burn fat. Some people wanting to lose weight hang for these diet pills and supplements and they end up putting their health in danger .
What ’ mho even shocking is the fact that assorted medicine regulative bodies like the U.S. Food and Drug Administration ( FDA ) do not regulate or evaluate the claims made by nonprescription weight loss products. What this means is that the versatile producers of these pills don ’ metric ton even have to prove that their products are safe or effective before they sell them to the populace .
Creams, Devices And Black Magic (3 )
This is where respective websites and magazines promise fast weight unit loss without dieting or exercising. You will find them promoting certain devices or creams that are supposed to help you lose 50 pounds while sitting well on your sofa. If it sounds besides good to be on-key, it credibly is .
Rapid Weight Loss Causes Dehydration (5)
This is one of the most common side effects of losing weight excessively quickly. When you lose excessively much weight fast, there are high chances that you are losing largely water weight. diverse studies show that tied losing 2 % of water weight can lead to things like increased mental fatigue, nausea, dizziness and apathy. In cases of extreme dehydration, there is an increased risk of diverse cardiovascular conditions, this besides can lead to hospitalization insurance and even death .
Rapid Weight Loss Causes Malnutrition (5)
As pointed out earlier, this can be caused by going on very restrictive diets. Over time, malnutrition leads to deficiencies of authoritative minerals and vitamins and this results in a number of side effects such as fatigue, lack of energy, a weakened immune system and even dizziness .
Rapid Weight Loss Causes A Loss Of Lean Muscles (5)
If you continue working out while not receiving the want come of nutrients, you are most likely to lose the tilt muscles you presently have. Your body needs energy when you are working out. Most of the time this energy is normally provided by the food you eat and since you are not eating enough, your body will have to break down the muscles you presently have for energy. Losing tend muscles slows down your metabolism since muscles are metabolic active voice tissues which means they burn calories even while you are resting. Slowing down your metamorphosis affects your efforts to lose system of weights .
Rapid Weight Loss Often Leaves You With Loose Skin (3)
unaffixed bark is likely to occur on your abdomen, your hands and your legs. The cause you are likely to have peel hang is because due to the rapid weight loss, the bark did not have enough time to shrink with the rest of the body and due to this it loses its elasticity. While this may not have long-run health consequences, it can cause mental distress, ampere well as uncomfortable chafe. If after two years your peel has not gone back to how it was, the only manner to fix it would be through operation.
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Rapid Weight Loss Causes Gallstones (4)
Gallstones are hard deposits of cholesterol that normally form in the gallbladder. The development of gallstones is one of the most coarse side effects of rapid weight unit loss. Gallstones are said to be harmless, but they cause most of the people who have them to experience nausea and serious abdominal pain to the extent that the gallbladder may need to be removed. When you are fleshy or corpulent, you are at gamble of developing gallstones, so misplace slant is beneficial. however, doing it very quickly actually increases your risk of developing them .
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Healthy Ways To Lose Weight
Since we ’ ve seen all the side effects or losing system of weights at a rapid pace, here are ways to use so as to lose burden at a healthy pace .
This is one of the most effective methods of losing weight. The concept of losing weight is pretty simple on paper, take in fewer calories than your torso needs. Taking in fewer calories than your body needs creates a calorie deficit and this forces the body to use the store adipose tissue for energy and leading to weight loss. As highlighted earlier, the recommend weight loss rate is 1 to 2 pounds per week which is 3500 to 7000 calories .
Calculating Your BMR
To cut calories, you need to find your basal metabolic rate ( BMR ) first gear. There are many on-line calculators that help with that. You can besides do the mathematics by yourself by using the rule below ( 1 ) :
- For men, BMR = 66.47 + ( 13.75 * your weight unit in kilogram ) + ( 5.003 * size in curium [ height ] ) – ( 6.755 * your old age )
- For women, BMR = 655.1 + ( 9.563 * weight unit in kilogram ) + ( 1.85 * size in centimeter [ height ] ) – ( 4.676 * your age )
once you get your BMR, you need to multiply it by an natural process factor to get your entire energy requirements to maintain your stream weight ( 1 ) :
- If you are by and large sedentary, multiply your BMR by 1.2
- If you are lightly active, multiply your BMR by 1.375
- In case you are moderately active ( drill 3-5 days per week ), reproduce your BMR by 1.55
- If you are very active ( exercise 6-7 days per week ), breed your BMR by 1.725
- If you are extremely active ( exercise + have a physical job ), multiply your BMR by 1.9
once you know your full energy needs, if you want to lose 1 irish pound every week, you need to cut your daily calorie intake by 500 calories and if you want to lose 2 pounds every week you have to cut your daily calorie inhalation by 1000 calories. When doing this, you have to make certain your casual calorie intake does not go below 1200-1500 calories .
This is so far another way of creating a calorie deficit. Working out aid burn calories and the body ends up using the store adipose tissue masses to provide the body with the necessary department of energy. different exercises are known for different things and that is why if your aim is to lose weight you should go for cardiovascular exercises. Cardio exercises burn the most calories. Examples of cardio exercises that burn a lot of calories include motorbike, rowing, swim and sprint. When doing all these exercises, it is important to warm up inaugural as warming up reduces the chances of getting injured .
As discussed earlier, muscles are metabolic active tissues and that is why build muscles helps with weight loss. Just like cardiovascular exercises are known for burning calories, strength-training exercises are known for building muscles and persuasiveness. build muscles increases your body ’ randomness metamorphosis and this promotes weight loss. even though strength-training exercises are not known for burning calories, they are an crucial firearm of the puzzle for weight loss and should be included in any act .
Choosing The Right Weight Loss Diet
There are good diets that help with weight loss. The ones that are most much successful are not besides restrictive and this reduces the chances of them causing malnutrition. A well direction of finding a diet that works best for you is consulting a dietician or dietician. Years of inquiry on diets like plant-based diets, low carb diets and low-fat diets have shown that they can be quite effective when it comes to weight loss hence those would be good diets to consider for your weight loss journey. You may flush find that a non-diet or intuitive feed overture is better for you, which a dietician can help you with american samoa well .
Read More: Stop Dieting And Lose Weight: Here’s Why Weight Loss Has Never Been About Restriction
Reducing Your Alcohol Intake
alcohol may deter your efforts to shed off a few pounds. Alcohol has what most people call evacuate calories. empty calories are calories that have no benefit to the body but they are calories however. Taking alcohol increases your daily calorie consumption and this promotes weight profit. apart from that, drinking alcohol increases your appetite. An increase in appetite leads to you taking in more calories and this besides leads to weight gain .
Drinking A Lot Of Water
You should reduce your alcohol inhalation and increase your water intake. Water helps improve your metamorphosis and this helps with weight personnel casualty as you are able to burn even more calories. Water besides reduces the inhalation of food. If you drink water before you eat a meal, you are probable to eat less than you would have had you not drank water, This reduces your daily calorie intake therefore aiding in your weight unit loss journey .
Increasing Your Fiber Intake
Foods like fruits, vegetables, legumes, and whole grains have a high fiber content and hence you should add such foods to your diet. Fiber promotes repletion in that it helps you feel full fast and for longer and this reduces your calorie intake. Reducing your daily calorie intake creates a calorie deficit leading to weight loss .
Not Skipping Meals
Although skipping meals might look like a good scheme to reduce your food inhalation, it actually affects your efforts to cut off a few pounds. Most people eat 3 main meals and a bite while others choose to eat 5 to 6 small meals which is besides very well angstrom long as you are not skipping meals. Skipping meals will increase your hunger and when you last get to eat you might end up eating more than you would have had you eaten before ( 7 ) .
The Bottom Line
Losing 50 pounds in 3 months is not advisable and you should try to avoid making such unrealistic system of weights goals. Make realistic weight goals and use the versatile methods highlighted in this article to lose weight in a healthy manner .
This article is intended for cosmopolitan informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and province !
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