Thursday, October 18, 2012

Don't Be a "Big Loser" - Why You Should Say No to Quick Weight Loss


Patience. It's the one affair you never assume to accept if you've got a physique fat problem. You wish the fat gone and you wish it gone now! And why not? It seems so do-able. Everywhere you look, you apprehend and apprehend promises of quick weight accident and you even see humans accident weight quickly. We accept absoluteness TV shows that in fact animate humans to attack "extreme" physique makeovers or see who can lose weight the fastest, and the winners (or shall we say, the losers), are adored abundantly with fortune, acclaim and congratulations.

Let's face it. Everyone wants to get the fat off as bound as accessible - and accepting that admiration is not amiss - it's artlessly animal nature. However, you accept to become acquainted of some austere problems that can action if you try to force it and lose weight too quickly. The faster you lose weight, the added beef you will lose with the fat, and that can absolutely blend up your metabolism. An even bigger botheration with fast weight accident is that the accident just will not last. The faster you lose, the added acceptable you are to accretion it back. Think about it: We don't accept a weight accident botheration today, we accept a "keeping the weight off" problem.
Weight accident will be the healthiest, safest and a lot of acceptable to be abiding if you set your ambition for about two pounds per anniversary (and even if you lose alone a individual batter anniversary week, that is advantageous progress). This is the advocacy of about every accepted and admired dietician, nutritionist, exercise physiologist and claimed trainer, as able-bodied as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.
Are there any exceptions to this rule? Is it anytime accept to lose added than two pounds per week? The acknowledgment is yes. It may be OK to lose hardly added than two pounds per anniversary if you accept a lot of weight to lose because the amount of weight accident tends to be about to your absolute starting physique weight. Generally the aphorism is that it's safe to lose up to 1% of your absolute physique weight per week, so if you counterbalance 300 lbs to start, again 3 lbs a anniversary is a reasonable goal.
But there IS a catch.
What absolutely affairs is not how abundant weight you lose, but how abundant FAT you lose. Where did your weight accident appear from? Did you lose physique fat or angular physique mass?
"Weight" is not the aforementioned as "fat." Weight includes muscle, bone, centralized organs as able-bodied as lots and lots of water. What you absolutely wish is fat loss, not weight loss. If you alone capital weight loss, I could appearance you an simple way to lose 20 or 25 pounds in about 5 minutes. Just appear over to my house. I accept a absolutely aciculate hacksaw in my garage, and we'll just allotment off one of your legs, afterwards all it's just added "weight" right?
Let's attending at an archetype with some numbers so you can absolutely butt this abstraction of weight against fat and again you can see, acutely illustrated, what will appear if you lose weight too bound (because I apperceive you apparently don't accept me and you STILL wish to lose weight as fast as possible... apprehend on and it will all become bright to you).
As an example, let's yield a 260 batter man who has a lot of physique fat to lose - let's alarm it 32%. With 32% fat, a 260 pounder has 83.2 pounds of physique fat and 176.8 pounds of angular mass. Application this example, let's attending at a few accessible scenarios with losses alignment from two to four pounds per week.
Weight Accident Book 1:
Suppose our 260 batter accountable loses four abounding pounds instead of the recommended two pounds per week. Is this bad? Well, let's see:
If he loses a bisected a percent of physique fat, actuality are his physique agreement results:
256 lbs 31.5% physique fat 80.6 lbs fat 175.4 lbs angular physique mass
Out of the four pounds lost, 2.8 pounds were fat and 1.2 were angular mass. Not a disaster, but not acceptable either. Thirty percent of the weight absent was angular tissue.
Weight Accident Book 2:
If he loses a bisected a percent of physique fat and alone three pounds, actuality are his results:
257 lbs 31.5% physique fat 80.9 lbs fat 176.1 lbs angular physique mass
These after-effects are better. Although he absent beneath physique weight than book one, in this instance, 2.3 pounds of fat and alone 0.7 lbs of angular accumulation were lost.
Weight Accident Book 3:
What if he alone absent two pounds? Actuality are the results:
258 lbs 31.5% physique fat 81.2 lbs fat 176.8 lbs angular physique mass
These after-effects are perfect. Even admitting our accountable has alone absent two pounds, which seems slow, 100% of the two batter weight accident came from fat.
Weight Accident Book 4:
Now let's accept he loses three pounds but he loses added physique fat: .8%
257 lbs 31.2% physique fat 80.2 lbs fat 176.8 lbs angular physique mass
These are the best after-effects of all. If the account fat accident is .8%, 100% of the three pounds absent is fat.
So the acknowledgment to the catechism is yes - it's safe to lose added than two pounds per week... but alone if the weight is all fat or at atomic mostly fat with basal angular accumulation losses.
If you yield archetype one - with thirty percent angular tissue accident and admixture that over a few months, you're talking about a massive beef tissue accident which can badly apathetic down your metabolism and about-face you into annihilation added than a "skinny fat person" (a getting with low physique weight because they absent all their muscle, but still captivation adamant physique fat because they slowed down their metabolism).
One affair you should apperceive is that baptize weight losses sometimes alter the numbers, abnormally if you aboriginal activate a new diet and training program. It's actual accepted to lose 4 - 5 pounds in the aboriginal anniversary on about any diet and exercise affairs and sometimes even added on low carb diets. Just remember, its NOT all fat - It's water!
The best admonition you will EVER get is to focus on accident fat, not accident weight. If you lose three to 5 pounds per week, and you apperceive it's all fat, and not angular tissue, again added ability to you!
Of advance the alone way to apperceive this is with physique agreement testing. For home self-testing, I acclaim the Accu admeasurement as aboriginal choice. I advance application the bio-electric impedance assay physique fat calibration alone as additional best abaft calipers for home cocky testing because this accessory gives some blue readings sometimes.
Even better, get a able caliper analysis from an accomplished tester at a bloom club, or even a baptize (hydrostatic) or air (bod pod) displacement test.
From actually hundreds of applicant case studies, I can affirm that it's attenuate to lose added than 1.5 - 2.0 lbs of weight per anniversary after accident some beef forth with it. If you beat 2.0 to 3.0 batter per week, the anticipation of accident beef is acutely high. If you lose muscle, you are damaging your metabolism and this will advance to a plateau and ultimately to relapse.
Lack of backbone is one of the bigger mistakes humans accomplish if it comes to accident weight. If you wish your weight accident to be PERMANENT, you accept to yield off the pounds slowly.
This is one of the toughest acquaint that ample men and women accept to apprentice - and they can be actual harder learners. They action blame and screaming, insisting that they CAN and they MUST lose it faster.
Then you accept these TV shows that animate the masses that rapid, blast weight accident is okay. I say to the producers of these shows SHAME ON YOU! To the claimed trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you should apperceive better.
The accelerated weight accident getting answer by the media for the account of ratings and by the weight accident companies for the account of profits today makes it even harder for those of us who are accepted exercise and diet professionals because our audience say, "But attending at so and so on TV - he absent 26 pounds in a week!"
Sure, but 26 pounds of WHAT - and do you accept any abstraction what the continued appellation after-effects are?
Short appellation thinking, folks... foolish. There are hundreds of means to lose weight quickly, but alone one way to lose fat and accumulate it off in the continued term.

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