Most people who follow a fitness program to lose weight get great success with their effort in the first week. However, the rate of weight loss starts to slow down in subsequent weeks. This happens because during the first stage of fitness program, you lose a lot of body fluids which helps you in losing weight. The weight of water is more than the weight of fat which helps people lose their weight instantly.
Small quantities of carbohydrates are stored by the body in form of glycogen that gets bound with fluids. When you follow a fitness program or reduce your calorie intake, this glycogen gets broken down to compensate for the energy loss. When glycogen is broken down, the water that is bound to glycogen is also expelled from the body. When you continue to restrict your calorie intake, the body starts breaking down fat that has less water when reduces the rate of weight loss.
Healthy rate of weight loss
The healthy rate of weight loss for normal people is anywhere between 2- 5 kg a month. This means that a person will have to reduce the calorie intake by 600-1200 kcal/day. If you restrict your calorie intake by more than 1200 kcal/day, you could start losing your lean muscle tissues. It could also lower your metabolism and force you to work harder to lose weight.
If your rate of weight loss is more than 5 kg a month, it is a good idea to increase your serving size. On the other hand, if you are losing less than 2 kg a month, you must make changes in your exercise or diet routine. You could reduce your serving size or increase your work out duration to reach your target weight.
Importance of work out and healthy eating pattern
If your fitness program requires you to eat less than 750 calories a day, you deprive your body of certain essential nutrients. It becomes difficult to follow the fitness program, as you get hungry. Also, when your target weight loss is achieved, it becomes difficult to find a diet routine that will help you maintain the weight you have lost. Losing weight while you eat healthy food will help you understand how to lose weight without affecting your health. When you don’t make major changes in your diet routine, it will take longer to achieve your weight loss goal but you will be aptly rewarded in the end for your patience.
When following a weight loss program, you must not only lose weight but also maintain your lean muscle tissues. Muscles not only help you in maintaining your weight but also help you lose weight. To maintain the strength of your muscles, it is important that you develop a good exercise pattern. Exercises will not only help in burning fat and maintaining the metabolism of your body but also helps in protecting your muscle.
How often you must weight yourself when following a weight loss program
If you are following a weight loss program, most people weight themselves almost every day to check the effectiveness of the program they are following. Variation in weight is possible especially if you weight yourself several times in a week. This happens because of the food you eat and exercise routine you follow changes the balance of body fluids. Ideally, people must weigh themselves in the morning after emptying their bladder and without eating anything.
Weight loss goals
Your weight loss goals must be realistic and must not have any adverse affect on your health. Many people follow 500 calorie/day diet programs to achieve their weight loss goals. These people gain weight after achieving their weight loss goals because it is difficult to keep your body fit by just eating 500 calories. When you regain the weight you have lost, you start feeling miserable and blame yourself for the failure.
Studies have shown that losing about 5 to 10 percent of your initial body weight will help in reducing the risk of heart problems, diabetes and high blood pressure. So set realistic targets, do regular exercise and eat healthy food to achieve your goal. Also, make sure you learn to how to maintain your weight after you have achieved your target.
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