you lose more than 2 pounds of weight per week you are most
likely losing water and muscle as well as some fat. Surprisingly,
even with knowing this, many people will still do diets that
cause unhealthy rapid weight loss (greater than 2 pounds/
.9 kg per week). The thought is, "what's a little water
and muscle loss? I'll get that back later. At least I'm losing
fat right now."
fact, a person does not lose fat more quickly with this rapid
weight loss caused by consuming too few calories. The person
eating sensibly and exercising daily will lose about 1 pound
of fat every 7 to 14 days, the same amount of fat lost in
the same time as on the "rapid weight loss plan".
However in the rapid weight loss plan, the "extra"
weight loss is from water and muscle, not fat. No matter what
name it goes by, most of the popular diets daily caloric intake
amounts to between 1200 and 1900 calories. This easily drops
the total calories below the average minimum (about 2200 to
2400 calories) intake for an adult male of 150lb or female
of 120lb, and of course further below the minimum for those
who weigh more than the "average" and are more muscular,
stocky, and taller. The consequence of rapid weight loss is
dehydration, loss of stored glycogen (sugar stored in the
muscles and liver), and some loss of lean muscle mass as the
body uses some muscle as food to make up for a shortage in
the food consumed.
rapid weight loss, a person loses about 40% to 60% of the
"weight" from water and muscle, the remainder from
fat. Since losing water and muscle is unhealthy, and since
actual fat loss is not more rapid, there is no advantage
to a "rapid weight loss plan".
another problem with fad diets is a major emphases on restrictive
food intake and a simultaneously insufficient emphasis on
daily exercise. Even when trying to lose fat, increased daily
exercise requires consuming more calories than when sedentary,
but still consuming fewer calories than are expended during
daily activity. Because of this a person adding regular exercise
in combination with a fad diet may be causing an even more
severe imbalance to calories consumed and calories expended.
In general, when fat loss is the goal, a caloric deficit of
300 to a maximum of 500 calories per day is recommended. So
if you need 2700 calories for a day that includes healthy
activity and you have some fat to lose, the minimum intake
would be about 2200 calories.
it is important to learn about determining how many calories
you need in a day as well as meeting requirements for vitamins
and minerals from the foods you eat, the simplest weight loss
plan has these two basic strategies:
Eat a little less than you eat right now
go back for seconds, skip the fatty and sugary snacks, place
a little less food on your plate. It really is that easy.
Exercise a little more
out for walks, join a gym, increase your daily physical activity.
It doesn't have to be a huge undertaking, just a little bit
of exercise will start you down the right path.
wary of the term "weight loss": Weight loss
and fat loss, do not mean the same thing. (Click
here to estimate how many calories per day you need)
here to download free software for finding the caloric and
nutrient content of foods. This will take you to a USDA
web page with piles of helpful nutrition resources.
© 2004 Rhino Fitness