There are a number of different weight-loss plans advertised today, from low-fat and no-fat to low-carb and no-carb, but what is the best way to achieve sensible, sustainable, long-term improvements?
Before we start, it is necessary to explain the differences between weight loss and fat loss. If the mass that is lost is water mass, or active musscle mass, then this is not likely to benefit your general health, or your body composition. It is generally better to aim to reduce fat mass, rather than weight.
So, what quantity of fat weight can realistically be lost in a one week period? Are you aware, losing 1 kg corresponds with a calorie deficit of 7000 calories? This means to lose 1 kg of FAT MASS in a one week period, you would need to burn 7000 calories over the amount you consume, or 1000 each day. If you are prepared to reduce your calorie intake by 500 calories each day and achieve 45 minutes to 1 hour of cardiovascular activity then you can expect to lose 1 kg per week.
This might be perceived as a slow process as some weight-loss plans claim to enable you to drop much more WEIGHT than this, but what mass would you actually be losing and could the progress that you achieve even be sustained in the future?
When following low carbohydrate programs you are restricting calorific intake, but some of the mass lost will be water mass, which can lead to chronic dehydration. The reason for this is that carbs couple with water when stored by the body, therefore if you eat and store less carbs, then you could also retain less fluid. This is not anywhere near as beneficial as FAT LOSS.
Low fat plans also enable you to minimise calorific intake, but unsaturated fats have a number of vital functions in the body, from micronutrient absorption to hormone production.
By resulting in a calorie deficit surpassing 1000 calories each day, 2 outcomes are likely to occur. Firstly, your body may need to utilise muscle to create carbs for fuel and also, your metabolic rate is likely to slow down. This means that your body's capacity to burn calories may be affected. Both of these mechanisms may alter your ability to remain at a a healthy body composition in the future.
So what is the best strategy for maintaining a healthy weight and body composition long-term?
Exercise is a very important component for fat loss and is just as necessary once you have achieved your goal body composition. You goal should really be to lead a healthy lifestyle, instead of jumping from one quick fix regime to another and physical exercise (even at lower intensities) must be part of it.
With regards to nutrition, your body needs all key nutrients, from carbs and proteins to good fat, so cutting out any nutrient entirely might not be the best thing for your health. A better approach may be to follow a regime, or use products, which incorporates a healthy blend of carbs, proteins and fat and don't recommend that you intake any less than 1500 calories each day. If you want to create a larger calorie difference than this, then do more physical activity!
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