Why do doctors recommend a slow rate of weight loss? What's wrong with fast weight loss?

The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise — efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.
A weight loss of one to two pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term.


Remember that one pound (0.45 kilogram) of fat contains 3,500 calories. So to lose one pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet such as this requires medical supervision. In addition, it can be difficult to keep this weight off.

Some diets include an initiation phase to help you jump-start your weight loss. For example, the Mayo Clinic Diet has a quick-start phase in which you might lose six to 10 pounds in the first two weeks. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once — no gimmicks or extreme dieting.

After the initial two-week period, you transition into the recommended weight loss of one or two pounds a week, which gives you time to adopt the necessary lifestyle changes, such as eating a healthy diet and increasing your physical activity, necessary for maintaining weight loss over the long term.

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How to Lose Weight Quickly Without Exercising

How to Lose Weight Quickly Without Exercising

There is a caveat to the things you will read here. None of them are miracle cures. They are basic things that you should be doing already.

I don’t believe in weight loss pills or other silver bullets.

I believe in making sure the human body performs the way it is supposed to perform. Nothing more, nothing less.

Watch the Carbs

If this is the only thing you do on the list then consider yourself a success.

Carbs are delicious.

Carbs are deliciously bad.

Carbs can really make or break how your body looks. When you are working out and burning a ton of calories, carbs can be your friend.

When all you are doing is working at your desk job and picking up the kids after school carbs are your worst enemy.


There is also a bit of confusion around carbs. Many people associate carbs with bread, pasta, and rice, and they would be absolutely correct. But carbs are also present in vegetables.

So that means vegetables are bad?! You already know the answer to that. Of course, vegetables aren’t bad for you. They contain the good carbs.



It’s the so-called “white” carbs that you need to watch out for. These carbs, if not burned off, get converted into glycogen which your body likes to use to make fat. If you stop providing your body with these carbs then you stop providing your body with a way to produce that nasty fat.

If you want to see the impact that carbs have on your body then do a carb detox. You’ll be amazed at the weight you start to drop simply by changing up a few things.

I lost 3lbs over a weekend when doing a carb detox one time and 13lbs over two months just by cutting back on the soda and candy bars.

I’ll catch myself wanting to revisit Cheesecake Factory from time to time and skipping right to dessert but that’s okay if you do these things in moderation.

Eat More Protein

Now that you are dropping the carbs you need to replace the lost energy that they provide with another source.

Say hello to your new best friend Mr. Protein.

Protein is the energy source that humans have relied on since the dawn of time. Our cavewoman ancestors didn’t bother baking bread or cakes. They ripped off a slab of Elk and ate it like everyone else.

They never got tired because protein provided them with what I like to call clean energy.

When we are tired we often run for whatever has the most sugar (soda, candy, etc.) because our brains tell us that we need a boost of energy. The problem is that this energy is dirty energy. It is temporary and you end up crashing afterward.

Converting your body over to clean energy means that you are more energized throughout the day without that annoying grogginess that kicks in after lunch.

There is another huge benefit of consuming protein and that is muscle growth. No, you won’t look like the Hulk, but your body requires energy and the good stuff that protein provides to build muscle. Building muscle burns fat.

See where I’m going with this?

The most difficult thing about consuming protein is…consuming protein. It can be hard getting your daily intake!

That’s why protein powders were invented. They have all different types with all different flavors. They are wonderful. The protein powder that I’m totally addicted to right now is Fitmiss Delight Nutritional Shake.

Start Fasting

I don’t know about you but I love to eat so the idea of fasting never appealed to me until I learned more about it.

When I used to think of fasting I would think of the people that would go two or three weeks without eating. No way! You won’t see me lasting that long.

Then I learned about intermittent fasting and its benefits.
Intermittent fasting is simply restricting your meals to one a day. Instead of getting everything you need in 4-6 meals you do it all at once.

Why would you do this? It sounds like torture, right?

Well, there are a number of benefits to intermittent fasting:

• Lowers insulin levels
• Increase human growth hormone (this is good)
• Reduce oxidative stress and inflammation in your body

There are tons more but those reasons should be enough.

Intermittent fasting takes some training. I’ve eaten multiple meals a day my whole life so changing things up to just one at night took a little getting used to but once I did it, it was amazing.

 

 

Eat More Vegetables

I always chuckle at diets that tell you to eat less. You can eat almost all of the food that you want as long as it is the good food!

You’d be surprised how many awesome meals you can have with just vegetables alone. I know the vegans out there are screaming “I told you so” but nobody wants to listen to them (just playing, I love you).

However, when I started to look up how to get more vegetables into my diet I was introduced to a lot of wonderful things.

Instead of pasta, I could do zucchini noodles.

Instead of mashed potatoes, I could do cauliflower mashed potatoes. Oh and roasted cauliflower with some seasoning? O. M. G.

You can really get any type of flavor that you want with vegetables. You just have to go explore and hunt down a recipe.

Drink More Water

This one is the most difficult for me for a couple of reasons:

1. I have a small bladder and I hate running to the bathroom every 5 minutes
2. I keep on forgetting to drink water

There isn’t much I can do about #1. It’s just something that I have to train my body to get used to.
There are some tricks you can do to help with #2 though.
The most common trick is to simply always carry water around with you. Another neat trick is to fill up a gallon of water and mark it off at certain levels to show you where you are supposed to be each hour.

Exercise Definitely Helps

I know the idea of this post is to lose weight without exercising, but when you combine these things with exercise then, of course, you will see more drastic results.

Don’t think that you need to train for a marathon. You can start off by simply walking 30 minutes a day. I know what you’re thinking, you walk 10,000 steps every day at work!

That’s great, but you need to do the type of walking that allows you to clear your mind. The type of walking that isn’t interrupted every couple of steps.

I make sure to combine my walks with walking my girls (my dogs).

Losing weight starts with the type of stuff that you put into your body. If you can get that under control and treat your body like the fine temple it is then you will start to see the results.



Source: https://missfitliving.com

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