8You want to lose weight But, of course, you want to do it with your head and without it taking your health in the long term. You don't believe (and do well) those classic ads that assure you that you can lose 10 kilos in a month. As you do not aspire to live alone with water and pineapple, you wonder how much weight it is lawful to lose in, for example, a week, the problem? If you use the internet you will never find a single answer.
Everyone has the same question as you. In addition, everyone, (you included), want the number of kilos that they can get lost be big. However, the doctor Konstantino Spaniolas, of the University Stony brook, says in the men's magazine 'Men's Health' that it is not so simple and that losing a lot of weight can affect your body mass. Therefore, you have to take into account a series of points before embarking on this trip, because each body is different, and it will help you establish what you should do.
Determine what type of weight you lose. It is not the same to try to lose weight if you do not move from the sofa, literally, than when you exercise practically every day of the week. You've probably heard it before, but resistance training is key to keep muscles while burning fat.
An investigation carried out by the Columbia University ordered a group of people to reduce their calorie intake and then they did strength training or cardio exercises three times a week. After eight weeks, everyone lost more than 9% body weight, but while in the aerobic group 20% of this loss came from lean tissue (mainly muscle), the resistance limited the loss of that lean tissue to 8%.
It has become clear as the first point that you can lose weight, but this can come from muscle or fat depending on the activity you do. Not only that, what you eat is also essential. Protein, for example, provides essential amino acids that the body uses to produce muscle, so don't put it aside. The minimum recommendation is to eat one gram of protein per kilo of body weight, and up to 1.8 grams if you exercise, to regenerate the muscles.
Your sleep habits
Yes. They also affect. Not getting enough sleep can, according to the doctor, cause your metabolism is reduced and ghrelin (hormone that controls hunger) is out of control.
Do not put aside proteins. The minimum recommendation is to eat one gram of protein per kilo of body weight.
In a small study published last year in 'Annals of Internal Medicine', volunteers with a low-calorie diet slept either eight or five hours. In two weeks, both groups lost weight, but those who they rested more they doubled. So you know, nothing like a good night's sleep.
What you have already lost
The doctor also indicates that the younger you are, the more calories you will burn. But there are even more complex hormonal and metabolic changes, the latest research has shown that people who at some point in their lives have lost weight have more ease of losing weight than those who have never dieted. If your case is the second, do not throw in the towel and believe that everything is lost, it simply means that these people will lose weight faster at first.
How much do you have to lose weight?
The more weight you have to lose, the more you will lose. Dr. Spaniolas advocate calculating how many calories your body needs based on what you measure and weigh, using whether a calorie calculator is relevant. Omitting about 500 calories per day is what he recommends, because you should not lower your intake much to start or it will be very difficult to keep it in the long term. "Loss of 1% of body weight a week is considered fast, but within reason, "he explains. Also note that losing weight is not the same as losing fat, since the former is related to fluids (women, with the rule, can retain more ) and fluctuates a lot, even throughout the day. The recommendation is that if you want to observe how your body is changing, it is best that use a tape measure, with which you can measure yourself regularly without obsessing yourself, as if it can happen with the scale, which on the other hand is not so accurate.