When you are trying to lose weight, it is normal to determine how many pounds less you want to see on the scale and what your main goal will be. When talking about certain workout routines or commercial products, phrases like "You will lose 5 kilos in a week" are often heard or "Lose 2 kilos per day", Which are not only misleading, but also give an unrealistic idea of how much weight you can actually lose over time, and how much the experts think you should lose for it to be at a healthy level. (Read more: sports to lose weight: These are the 5 most effective sports – according to Harvard University)
Lose weight healthily: Avoid these pitfalls
Those who want to lose weight usually want to do it in as short a time as possible, and in fact it is common for those who do not see results in the first few days to feel demotivated and decide to stop their training, which ruins the whole process. On the other hand, some intense exercises that promise quick results may be too hard or too difficult for beginners, so they end up injuring themselves or simply give up due to the severity of the exercise. For this reason, it is recommended to build up the training gradually and not expect great results, at least in the first few months.
In fact, doctors point out that it is dangerous to lose an excessive amount of weight in a given period of time, as this can have negative effects on the body. But what is reasonable and what would be a reasonable goal to set at the beginning of our process? (Also interesting: Sixpack work-out: This is how many minutes you should work out per week, according to experts)
How much exercise do you do per week?
How many kilos should you lose per week?
The experts at "TheFitness Wiki" point out that "The general guidelines for healthy, sustainable weight loss are to lose 1 pound (0.45 kilograms) per week. This may not sound like much, but it is actually the best for us."This would mean that within a year we should ideally lose only up to 23.5 kilograms. On the other hand, it is said: "If you are extremely overweight, you can certainly lose more weight, but rapid weight loss is a recipe for frustration and rapid weight gain (the classic yo-yo effect). Losing weight slowly and steadily increases the likelihood of being able to maintain it in the long term".
For this reason, some experts advise against certain diets that promise to lose a lot of weight in a short time, because they have the same yo-yo effect or can be harmful to your health. (Also read: Fall workout – 6 tips for exercising in the rainy season)
Build muscle and lose weight at the same time? Not a good idea!
But if you also want to build muscle, you’ll need to be a little patient, at least if you’re a fitness beginner. In fact, experts point out: "Trying to achieve both at the same time is very difficult, and it will take longer to get visible results than if you choose one over the other. It’s better to focus on one goal at a time". That said, if you want to lose weight and build muscle, focus on the weight first and then you can think about how to build muscle, otherwise it may take longer to see results and it will be a much more complicated process. (Also interesting: training endurance: Is jumping rope or running better?)
To keep things running smoothly and achieve the results you want, it’s a good idea to do the right amount of exercise at an appropriate intensity, make progress in your exercise program over time, eat the right amount of calories and protein (enlisting the help of a professional can be an excellent idea), get enough sleep, avoid stress, and be consistent in all of the above. Of course you can aim higher, but you should always stay in control of your routine and diet. If in doubt, consult an expert before making any sudden changes.