The very first thing that people who start to lose weight decide to do is go on a very strict diet, however, restricting your food intake has a detrimental cost to your health. Let's analyse the main mistakes of "express weight loss" and help you make good choices on your weight loss journey.
The first things that we lose when we drastically decrease the amount of calories we consume are our muscles and water Calorie deficiency triggers catabolic metabolism - the breakdown of muscle tissue. Subsequently, if you end up consuming too many calories in one sitting, it will lead to an accumulation of fat. For this reason, once you stop this type of diet, not only will you will quickly return to your original weight before you started, but you may also end up weighing more than you initially did.
The second mistake one makes is depriving themselves of full meals and replacing them with light snacks. Most often than none, snacks contain unnecessary calories as they are predominantly made up of carbohydrates. Carry on eating full meals and if you snack in-between, opt for the healthier option such as a piece of fruit.
The third mistake of those who want to lose weight quickly is the transition to liquid diets. The main issue here is that diets consisting of fruit and vegetable juices are deprived of adequate amounts of protein and fibre: key components that are necessary to leave you with the feeling of fullness, and which allow our bodies to fully function. Often such diets lead to serious problems in the gastrointestinal tract.
The fourth mistake is limiting your consumption of fat. Fats, especially vegetable fats, are an essential component of our food plate. The body uses fat as a fuel source and is the most important energy resource.
The fifth misconception is that you must start doing intense workout programmes Exhausting workouts without preliminary preparation will lead to problems in the cardiovascular and musculoskeletal systems. You need to gradually start doing sport, rather than going in at full training level. For example, set yourself a simple daily goal such as walking a minimum of 10,000 steps during the day rather than suddenly starting with hardcore workouts. This way you will build up your fitness level and let your body rest from time to time.
The cons of “express weight loss”:
Causes hormonal imbalance
Slows down the metabolism
Worsens the chronic diseases of the gastrointestinal tract
Nutritional deficiencies that lead to increased irritability and depression
Tips to help with losing those extra kilograms:
Revise your diet - if your diet has led to you increasing your weight then it needs to be changed
Reduce the number of calories you consume gradually and listen to what your body tells you
Remember that your weight increased gradually over a couple of months, not overnight - let yourself lose the weight gradually also.
Include food with a low-calorie count into your diet but that is also rich in vitamins and minerals such as cucumbers, zucchini, broccoli, cabbage, berries and celery.
Limit your intake of carbohydrates, especially simple carbohydrates that are found in breakfast cereals, pastries, sweets, white bread and soda.
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