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Disadvantages of fat or overweight
If you are someone who is overweight, you can consider a plan of action to really lose weight and reducing body fat.With the exception of big, bold and overweight is not fun – you get eyes looking at your tool, and often if your size is greater than normal, and that not one of curiosity and admiration but often spot is encumbers. excessive fat of your traffic, so you in slow and awkward movements, and affects your health.
What is a safe Weight Loss goal?
So if you are a goal to lose weight and reduce fat, what would be the objective of a safe weight loss? after all, would you like to lose weight far too much in an extremely rapid pace, such as that affects your body and adverse consequences for your health. at the same time you do not want to lose weight too slowly, because you have a motivation to continue to Miss will, and at the same time, without a further sustainable rate of great weight loss, you tend to return back to the normal eating habits and former lifestyle back up and running fast what you had lost weight. we do not want to make this happen, we, or a program on a diet to lose weight and fat.
So what is a pretty safe weight loss?
Defining Safe Weight Loss
The rate of safe weight loss will differ from person to person depending on many factors.For a child that are still high and moderate to mild obesity, there is an urgent need for the pressure of the child in a weight-loss program yet.By simply to maintain weight of the child would be a better way, because the child will "in his or her own weight grow" and down to a healthy Body Mass Index (BMI). This works because the BMI is a function of weight divided by height squared. If you keep the weight while he or she is still growing, to an increase in a few inches with the weight remains the same BMI-strong decline.
But what about an adult or a child no longer grows high?Most doctors and nutritionists recommend the loss of 1 to 2 pounds a week as a safe weight loss. others, we recommend that you only lose a pound a month. These rates also apply to the very overweight child who always is growing rapidly.
Concerned about the biggest losers?
As 1 to 2 pounds a week lose a safe weight loss for adults, not we are concerned about the way in which the biggest losers competitors in the reality TV series lose theirs?
What we see is that these participants to lose 10 pounds a week and this is often carried out for several weeks in the show.This is, of course, clearly against the healthy balanced weight loss recommended by most doctors and nutritionists.For example, it is justified to raise a hue and cry and worry about such a fast weight loss?
Now, if you are in the same build as those participants from the biggest loser – really that overweight and large-it is easy to say that the weight is not normal.When people morbidly obese, these same rules for safe weight shall not apply.This morbid obese people contain body cells that are very saturated with liquids. how these cells are more saturated, the more the weight is excreted when you exercise or follow a diet under a weight loss program. their rates of safe weight loss other than those already cited.
How To Lose Weight safely
If you want to lose weight, get slowly in a safe weight loss plan. losing weight is not an overnight thing. take safe weight loss as a step-by-step activity. try to make a safe weight loss plan to fit your lifestyle and not the numbers in your weight. to provide meaningful measurements, it is better to look at your results over a period of several weeks. following the steps of the action programme of the step in a reliable and a weight loss diet program is highly recommended if we want permanent weight loss results. the perfect body should be configured and old fashioned. After safe weight loss programs is a necessity, if you want to an ideal weight gain and not to get sick to rapid weight loss.
Patience. It's the one thing you never seem to have when you've got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly. We have reality TV shows that actually encourage people to attempt "extreme" body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the losers), are rewarded generously with fortune, fame and congratulations.
Let's face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong - it's simply human nature. However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the loss just won't last. The faster you lose, the more likely you are to gain it back. Think about it: We don't have a weight loss problem today, we have a "keeping the weight off" problem.
Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.
Are there any exceptions to this rule? Is it ever okay to lose more than two pounds per week? The answer is yes. It may be ok to lose slightly more than two pounds per week if you have a lot of weight to lose because the rate of weight loss tends to be relative to your total starting body weight. Generally the rule is that it's safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.
But there IS a catch.
What really matters is not how much weight you lose, but how much FAT you lose. Where did your weight loss come from? Did you lose body fat or lean body mass?
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water. What you really want is fat loss, not weight loss. If you only wanted weight loss, I could show you an easy way to lose 20 or 25 pounds in about 5 minutes. Just come over to my house. I have a really sharp hacksaw in my garage, and we'll just slice off one of your legs, after all it's just extra "weight" right?
Let's look at an example with some numbers so you can really grasp this concept of weight versus fat and then you can see, clearly illustrated, what will happen when you lose weight too quickly (because I know you probably don't believe me and you STILL want to lose weight as fast as possible... read on and it will all become clear to you).
As an example, let's take a 260 pound man who has a lot of body fat to lose - let's call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, let's look at a few possible scenarios with losses ranging from two to four pounds per week.
Weight Loss Scenario 1:
Suppose our 260 pound subject loses four full pounds instead of the recommended two pounds per week. Is this bad? Well, let's see:
If he loses a half a percent of body fat, here are his body composition results:
256 lbs 31.5% body fat 80.6 lbs fat 175.4 lbs lean body mass
Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good either. Thirty percent of the weight lost was lean tissue.
Weight Loss Scenario 2:
If he loses a half a percent of body fat and only three pounds, here are his results:
257 lbs 31.5% body fat 80.9 lbs fat 176.1 lbs lean body mass
These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost.
Weight Loss Scenario 3:
What if he only lost two pounds? Here are the results:
258 lbs 31.5% body fat 81.2 lbs fat 176.8 lbs lean body mass
These results are perfect. Even though our subject has only lost two pounds, which seems slow, 100% of the two pound weight loss came from fat.
Weight Loss Scenario 4:
Now let's suppose he loses three pounds but he loses more body fat: .8%
257 lbs 31.2% body fat 80.2 lbs fat 176.8 lbs lean body mass
These are the best results of all. When the weekly fat loss is .8%, 100% of the three pounds lost is fat.
So the answer to the question is yes - it's safe to lose more than two pounds per week... but only if the weight is all fat or at least mostly fat with minimal lean mass losses.
If you take example one - with thirty percent lean tissue loss and compound that over a few months, you're talking about a massive muscle tissue loss which can dramatically slow down your metabolism and turn you into nothing more than a "skinny fat person" (a person with low body weight because they lost all their muscle, but still holding stubborn body fat because they slowed down their metabolism).
One thing you should know is that water weight losses sometimes distort the numbers, especially when you first begin a new nutrition and training program. It's very common to lose 4 - 5 pounds in the first week on nearly any diet and exercise program and sometimes even more on low carb diets. Just remember, its NOT all fat - It's water!
The best advice you will EVER get is to focus on losing fat, not losing weight. If you lose three to five pounds per week, and you know it's all fat, and not lean tissue, then more power to you!
Of course the only way to know this is with body composition testing. For home self-testing, I recommend the Accu measure as first choice. I suggest using the bio-electric impedance analysis body fat scale only as second choice behind calipers for home self testing because this device gives some funky readings sometimes.
Even better, get a professional caliper test from an experienced tester at a health club, or even a water (hydrostatic) or air (bod pod) displacement test.
From literally hundreds of client case studies, I can confirm that it's rare to lose more than 1.5 - 2.0 lbs of weight per week without losing some muscle along with it. If you exceed 2.0 to 3.0 pound per week, the probability of losing muscle is extremely high. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to relapse.
Lack of patience is one of the biggest mistakes people make when it comes to losing weight. If you want your weight loss to be PERMANENT, you have to take off the pounds slowly.
This is one of the toughest lessons that overweight men and women have to learn - and they can be very hard learners. They fight kicking and screaming, insisting that they CAN and they MUST lose it faster.
Then you have these TV shows that encourage the masses that rapid, crash weight loss is okay. I say to the producers of these shows SHAME ON YOU! To the personal trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you should know better.
The rapid weight loss being promoted by the media for the sake of ratings and by the weight loss companies for the sake of profits today makes it even harder for those of us who are legitimate fitness and nutrition professionals because our clients say, "But look at so and so on TV - he lost 26 pounds in a week!"
Sure, but 26 pounds of WHAT - and do you have any idea what the long term consequences are?
Short term thinking, folks... foolish. There are hundreds of ways to lose weight quickly, but only one way to lose fat and keep it off in the long term.
Do it the right way - the healthy and sensible way. Take off the pounds slowly with an intelligent nutrition and exercise program - make this a new lifestyle, not a race, and you will never have to take the pounds off again because they will be gone forever the first time. No more yo-yoing.
