Whether on the Internet or in the streets, you can see all kinds of weight loss advertisements. For example: 90 days to give you a small waist, 7 days to lose a bucket waist, 3 days to let you lose ten pounds of meat, etc. These exaggerated weight loss advertisements are all fat brothers and fat sisters who are losing weight. Very tempting. Nutritionists are very responsible to point out: weight loss can not be achieved overnight. You can't eat one bite and become fat, and you can't become skinny overnight. Slower weight loss is the healthy way. It's normal to lose a pound or two a week. The key is to adjust your lifestyle to gain health while losing weight.
What happens if you lose weight too fast?
"Losing weight too fast, especially when the body is in a state of hunger, will cause many side effects, some of which are more serious than dieting." The nutritionist said, "Maybe you should know that if you lose weight too fast, you are often unable to maintain yourself. The weight will fluctuate up and down."
Research has found that after weight loss, about two-thirds of people who diet will gain more energy than initially. This method of losing weight quickly is likely to backfire. The following five situations will tell you what are the dangers of losing weight too fast?
1、Missing optimal nutritional conditions
Many fast food and some meal replacement products can bring down your food chain, which means you are out of healthy territory, even if you eat low-energy foods, get some calcium from them, vitamin D, vitamin B-12, folic acid and iron , so will make unbalanced in its own nutrients, and in severe cases, there will be certain consequences, such as reduced body nutrition, hair, nails become dry and dull, Symptoms include hair loss, drowsiness, decreased immunity, poor bone development, and osteoporosis.
2, the body's metabolism slows down
Rapid weight loss will consume your own fat extremely, for example, people who consume about 1000- calories a day, the most important thing is that they are not willing to replenish the body's energy while consuming fat. When our body goes into a state of starvation, the metabolism slows down to help you conserve energy in your body. Once you replenish energy quickly, your body will absorb more fat. As a result, his previous efforts were in vain.
Another point is not to go too extreme to lose weight, you can reduce 500 calories of calories every day by combining diet and exercise , you can lose at least one pound a week, this method is very difficult in a short period of time works, but in the long run, this approach is both healthy and sculpts figure .
3, you may lose muscle not fat
When losing weight, what we want to get rid of is fat , not muscle. They all say they have too much fat on their body, but no one thinks they have too much muscle. If you achieve rapid weight loss through vigorous exercise. Doing so can severely damage the muscles and ligaments. Restricting your own diet can cause your body to break down energy in your muscles. And in addition to waving goodbye to your perfect body, it also slows down your metabolism. Because muscle is more active than fat, for example, if you build muscle every day, you will burn more fat than you burn in a week. So gaining muscle means you can burn more calories per day. However, this requires eating some protein foods to increase metabolism, and you can also do some exercises to promote metabolism. For example: weightlifting, leapfrog , running, stretching and other exercises, in addition to some high-protein foods, this can help you lose weight.
4, it will cause serious dehydration state
Some people say: "Isn't it the reason why carbohydrates cause your own obesity ? The big deal is not to eat such food." Doing so will cause the body to lack a lot of water, seriously It will cause constipation , headache , muscle cramps , decreased physical function, dark yellow urine, very thirst , easy to get angry and other signs.
This situation has occurred for a long time, I hope you go to the hospital for inspection. Therefore, during the weight loss period, dehydration is the most serious time. At this time, you need to supplement the water element of the body to ensure that the water in the body is relatively sufficient.
5, mental health stress too much
If you lose weight too fast, you may have a certain pressure on your own psychology, because you are afraid of overeating , unable to control your body shape, and anxiety , worries , anorexia and other symptoms.
After losing weight, you should adjust yourself to achieve mental health, tell yourself "I finally succeeded in losing weight, I am so happy", or you can go to the gym and splurge. There has always been a popular saying in the weight loss industry, "Keep your mouth shut and stretch your legs", which means that if you want to lose weight, you have to control your diet, and then exercise. But will this definitely lead to weight loss? uncertain! Many people lose weight by starvation, and the consequence of dieting is that you will soon gain weight again, and you will be fatter than before. So keeping your mouth shut is not the same as dieting, but to be able to eat, not to starve, but also to lose weight.
As the saying goes: "eat more coarse grains for good health", in recent years, people have paid special attention to the combination of coarse grains in their diet, buying bread with coarse grains, eating porridge with rich coarse grains, and eating whole grains .However, do you know which whole grain is the real "nutrition king"? The answer is: oat . It was recognized as one of the "Top Ten Healthy Foods in the World" by America "Time"
Why can oatmeal become a weight loss food ?
This is because oatmeal is very rich in soluble dietary fiber , of which Including pectin , gum and other dietary fibers, these fibers can help us effectively inhibit the body's absorption of fat and cholesterol, which can prevent the body from ingesting too much calories, thereby increasing the consumption of fat in the body. It can help us lose weight, and it can also effectively prevent weight gain, and relieve the pressure on the lower limbs and calves.
