What Weight Loss is Useful on a Diet?

 In This Articles, What Weight Loss is Useful on a Diet? I find the time and again that many people have totally unrealistic ideas about how much and how fast they can lose fat. In two months, they would have lost the weight that they had been eating for years. On the other hand, then the people who have started a diet and full throttle. Calories were deleted endlessly, 5 times a week of sports and then disillusionment, 1kg less. That cannot be, only 1kg?

         What Weight Loss is Useful on a Diet?

First, let's look at the theory of what it means to lose 1kg of body fat. 1kg of pure fat contains 9000kcal. But since body fat is not only fat but also contains some water and also the conversion of fat into energy itself requires energy, corresponds to 1kg body fat about 7000kcal you have to save. Sounds so simple and easy.

However, there is only a small area where our metabolism decreases linearly. A long-term study over 9 months has proven this impressively. One group was allowed to eat 1500kcal daily, the other 500kcal. After 9 months, both groups had actually lost the same amount.

The 1500kcal group felt good all the time, and they did not have much trouble afterward. So that they did not continue to decrease, they could increase the kcal again to 2000kcal daily.

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In contrast, the 500kcal group. They were totally lethargic and depressed already during the diet. Even after the diet, they had massive problems. Their metabolism was so down regulated that they increased again even with 2000kcal daily. They all suffered a classic yo-yo effect!

 If we now assume that most people, depending on gender, weight, age and exercise have a consumption of 2000-3000kcal (clearly there are exceptions that consume well over 3000kcal, but these are mostly people who also have no weight problems As we can see in the study above, less than 1500kcal daily (as a guide) makes no sense so we can save 500-1500kcal per day. The result is 3500-10500kcal which can be saved relatively easily, which corresponds to 0.5-1.5kg / week, which can be reduced in the long term.

 If you take off more slowly than 0.5kg per week, I would personally put the screw on. Either through more everyday movement, raising your metabolism with power or interval training or by reducing the Kcal, as long as you have room there and not already at 1500kcal. There are several reasons why I do not consider a too slow weight loss to be optimal:

If you take off only slowly, the motivation will decrease automatically over time and it will become more and more difficult.

A metabolism that gets too little food always suffers and declines over time.

 Even if you can control it (overeating / undereating, strength training, interval training), a metabolism nevertheless suffers permanently.

 For this reason, it makes sense to eventually come to the destination and again supply enough Kcal.

Constantly too Few Kcal also Hit the Mind and the Energy / Vitality

 On the other hand, if you take off faster than 1.5kg per week, then this is an absolute alarm signal for the body! He begins to protect himself from the supposed starvation. You become lethargic, can be subject to strong mood swings, the body temperature drops, the immune system weakens, and u.s.w ... the metabolism adapts and switches to starvation mode. From there you are in a dead end. I have already experienced people who have lost no more weight with 1000kcal daily.

Repairing such a metabolism takes time because you have to take 1-2 steps back before moving forward again. This is not exactly conducive to confidence in one's own body.

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 Especially in the first 1-2 weeks of a diet, but it can also pour more weight loss. At the beginning of the transition, emptying the carbohydrate storage means that a lot of water is lost. However, if you continue to lose more than 1.5kg / week after the first 2 weeks, then you should eat a bit more again as soon as possible.