To lose weight quickly, following a low-calorie diet, very restrictive, is often the most used solution.
Certainly it is possible to lose weight quickly, if the calories consumed daily are below 1000 calories, but this cannot be maintained over the medium and long term.
Unfortunately, this type of diet is absolutely not balanced, and cannot provide your body with all the necessary nutrients (vitamins, minerals, antioxidants) to allow it to function normally.
In addition, many people who start a diet have nutritional deficiencies. However, we know that these deficiencies are aggravated by a restrictive low-calorie diet. Consequently, they disrupt the normal functioning of the body, the regulation of hunger, the metabolism, the hormonal and immune balance…
If you want to follow a very restrictive diet (hypocaloric), start by asking your doctor for a blood test to correct any nutritional deficiencies (vitamin D, folate, vitamin B12, potassium, magnesium, iron, zinc).
Finally, do it for a short period of time, not for an extended period. And above all, make sure it remains balanced, in terms of macro nutrients (proteins, lipids, carbohydrates), and nutrients (vitamins, minerals).
Wanting to lose weight too quickly
When you rapidly reduce your calorie intake, with a reduction of more than 500 calories per day, the energy becomes insufficient to ensure the normal functions of the body.
Indeed, numerous studies on low-calorie diets providing less than 1000 calories per day show that they can lead to loss of muscle mass, and considerably slow down the metabolism.
This means that due to the excessive caloric restriction, you now burn fewer calories than before your diet, which does not help with weight loss.
In addition, this very important stress for the body is often compensated, in the medium or long term, by a recovery of the lost kilos: the YoYo effect.
Indeed, the body tries to compensate for the deprivation, and the nutritional deficiencies, by increasing its energy intake, via the calories ingested. As a result, you are very hungry, and you end up eating too much.
One of the ways to avoid this problem will be not to reduce your food intake by more than 500 calories a day, and/or to play sports to maintain your muscle mass and your metabolism.
Ideally, it’s best to lose weight gradually, over the long term. A weight loss of 2 kilos per month, or 500 grams per week is a reasonable pace.
Try to lose weight without exercising
One of the most common mistakes people who can’t lose weight make is not exercising. Indeed, by reducing its energy intake, the body tends to reduce its metabolism, ie the number of calories it expends per day to function.
To counter this problem, and maintain a high metabolism, sport is the most effective solution. In addition, sport helps maintain muscle mass, and lose more fat, whether subcutaneous fat or deep visceral fat .
Another advantage of sport to lose weight: having less need to deprive yourself of the quantity of food consumed, which ensures a higher and more suitable intake of essential nutrients, in order to avoid the risk of deficiencies.
Rather than cutting 500 to 600 calories a day from your daily calorie intake, you can maintain your energy intake while exercising .
By practicing a cardio sport for 45 minutes a day, you can burn an average of 500 calories per session. If you don’t eat more than before, you will succeed in losing weight.
Not following the right sports program to lose weight
Too often, people who follow a sports program to lose weight think that they have to train very intensely every day, until exhaustion, to burn the most calories.
However, to successfully lose weight through sport, this method is not the best. It is necessary to favor cardio-vascular training sessions, at moderate intensity, 80% of the time.
At this intensity, you’re slightly out of breath, you can’t sing, but you can still carry on a conversation, and say 2 or 3 sentences, before catching your breath.
By training this way, you burn more fat, last longer, and can more easily train almost every day without risking overtraining syndrome or injury.
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Remove all fat
Too often, in order to lose weight, people want to eliminate as many high calorie foods as possible. To achieve this, they discard most of the fats, without distinguishing the good from the bad. In addition, they are moving towards low-fat or dietetic products, which are often very high in sugar.
Certainly fats are the most caloric macronutrient, and it should not be abused when you want to lose weight, but some are essential for good health and optimal functioning of the body.
We know that a diet containing unsaturated fatty acids promotes weight loss, and the loss of body fat, as well as abdominal fat. In addition, saturated fats make it possible to produce more fat, and less muscle, than polyunsaturated fats.
Finally, unsaturated fats are important for cardiovascular health, especially omega 3 fatty acids. They have significant effects on the reduction of total cholesterol and LDL cholesterol.
Add healthy fats to your diet by choosing avocados, olive oil, oilseeds ( walnuts, hazelnuts, almonds), and fatty fish (salmon, sardines, mackerel).
If you do not want to consume them in the form of food, for fear of consuming too many calories, you can at least direct you to an omega 3 (EPA / DHA) supplement .