Everyone want’s to lose as much weight as quickly as possible. But there are a lot of dangers if you try to lose weight using some wrong methods.
Such incorrect methods are often promoted by several fitness experts, celebrity trainers, and even friends.
What such methods will do is give you problems such as metabolic damage, super food cravings, muscle loss, depression, and more.
So here are the 5 wrong ways that you may have used or are trying out to lose weight and why you should immediately stop using those.
This is the most common and dangerous way that is promoted by a lot of fad diets.
They attempt to put you in a severe calorie deficit of 30% or more. This means that you will be providing just 70% or less energy that your body requires.
The way to lose weight is to achieve a calorie deficit. And with a severe calorie restriction, you will lose weight quickly.
But there are a lot of bad side-effects that come with such a big calorie deficit.
When you go into a huge calorie deficit and lose a lot of weight in a week, say 6 pounds, then at least 50% and up to 80% of that weight is just you losing water.
This means that once you start eating normal, you will again regain that water weight.
Severely restricting your calories will cause you to lose fat. But along with it, you will also lose a lot of muscle.
This will make you skinny fat instead of lean and muscular.
Also, this will damage your metabolic health so that your body adjusts to the number of calories you are providing and will not be able to lose any further weight.
Losing muscle is also bad for your bone health and also increases the risk of contracting many diseases.
When you get into a high-calorie deficit, you increase the chances of feeling starved and craving for food.
This will sap your energy, make you feel hungry, and make you feel depressed and moody.
Instead of trying to severely restrict your calories, what you need to do is to use a moderate calorie deficit of around 20%.
This will help you lose around 1-2 pounds of fat every week without losing any significant muscle and you won’t have to face the side-effects of an extreme calorie deficit.
This is another dangerous thought that people make use of when trying to lose weight quickly.
They feel the more cardio exercise they do, the more weight they will lose.
Now, it is true that cardio does help in burning calories and losing fat. However, an excessive amount of cardio is really bad for you.
When you are in a calorie deficit, your body is already under a lot of stress due to the lack of calories.
If you try to perform a lot of cardio exercise, there is a high risk that you will cause your body to overtrain.
This will cause problems such as lower immunity, lethargy, depression, and muscle breakdown.
A common problem that people who perform excessive cardio and lose lots of weight quickly is that their metabolism slows down.
This is because as you lose weight rapidly, your body adapts to the new level of energy it requires and so will slow down the metabolism.
As a result, you will not be able to eat as much food as you could before you went on a diet. And if you do, you will rapidly regain a lot of the weight that you lost.
If you choose to perform cardio, you need to keep it at a moderate level.
What I would recommend is that instead of doing hours of steady-state cardio like walking, jogging, etc. what you will find more beneficial is another form of cardio called high-intensity interval training.
High-intensity interval training means that you will perform an intense exercise for a short duration.
Research shows that this is the most effective and efficient way when it comes to losing fat.
You just need to perform such cardio around 1.5 to 2 hours per week to get the most benefit from it. So a high-intensity interval training of around 20-25 minutes in a day is more than sufficient to burn a lot of calories.
If you to lose weight just by a calorie deficit and cardio, you will end up being skinny fat.
To lose weight while retaining your muscle mass, you need to perform some sort of strength training.
This will help you get that toned, lean look that is much better than being skinny fat.
In fact, if you are a beginner, you may even be able to build muscle and lose fat at the same time.
In addition to a moderate calorie deficit and high-intensity interval training, you should add some form of strength training to your regimen to get the best results of losing weight while retaining or even building muscle.
If you are in a calorie deficit, then you are going to lose weight.
However, if you remain in a calorie deficit for too long, your metabolism will start to slow down, you will lose muscle, your body will feel stressed, and you will get depressed.
The metabolism starts to slow down because when you are in a calorie deficit for too long, your body adapts to the new energy levels that you are providing it. This means your weight loss effort will get stalled.
Most people will try to solve this by eating even less and exercising more. This will only increase the problem rather than solving it.
To solve such a situation, or not get into such a situation, what you must do is to go on a calorie deficit for around 10 to 12 weeks.
Then you can get back to your calorie maintenance levels for another 2 to 3 weeks. This will give your body the time to reset and recover back to your normal metabolism.
Once this is done, and you wish to lose more weight, you can again go on a calorie deficit for another 10 to 12 weeks.
And repeat this cycle till you reach your satisfactory weight and then maintain it.
The easiest way to lose muscle is to go on a calorie deficit and follow a low-protein diet.
Studies have shown that a high-protein diet is the best when it comes to weight loss especially if you are exercising as well.
When on a calorie deficit, protein helps to retain and in situations even build muscle mass.
Protein helps keep your stomach full so that you don’t get cravings and hunger pangs.
Follow a high-protein diet and consume at least 1 gram of protein per pound of body-weight.
I hope I am able to convince you on why trying to lose weight too quickly is going to cause you problems such as a skinny fat body, muscle loss, depression, and metabolic slowdown.
Instead, go for a moderate calorie deficit, strength training with intensity, and high-intensity interval training to achieve the best weight loss and muscle gain possible.
If you have any questions about losing weight and muscle gain, please comment below and I will try to answer the best I can.
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