In these times it is almost impossible not to cross at least once a day with some disgusting publicity that promises to make us lose absurd amounts of weight in a ridiculously short time. These are very tempting opportunities for when a special event is approaching and for one reason or another we fail to get into the dress we buy. But as perfect as this plan sounds, when it comes to protecting health , it loses all the apparent “perfection”.
If we want to know the maximum amount of weight that we can aspire to lose in a month, we must make some accounts: if 7,000 calories are equivalent to one kilo, to lose 2 kilos per week we must burn 1,000 calories per day. This can be done through exercise or eliminating them from the diet, while never consuming what our body needs to function well.
Anyway, no nutritionist recommends counting calories because it can become torture. But you can eliminate habits: better observe what we eat, do not eat between meals, abandon products high in fat and sugars and avoid eating excessively large portions.
For example: a person who weighs 68 kilograms if he runs for 20 minutes at a moderate speed will burn approximately 229 calories, if nothing for 30 minutes he will eliminate 189 calories and if he kicks for 30 minutes he can burn up to 357 calories.
But … not so fast! It is necessary to always measure how much we eat and what we eat even though we do a considerable amount of exercise.
In turn, it is important not to lose sight of the long-term results or allow anxiety to attack us, since here you have the proof that for more effort you make, the maximum amount of weight you can lose in a month is 4.5 kilos (and with that you should already be very satisfied).
You should also keep in mind that the balance is not everything , and although it can guide us in our challenge, it is not the owner of the absolute truth.
And remember: the American Academy of Nutrition and Dietetics recommends that women never consume less than 1,200 calories daily and men no less than 1,800.
For the next one you already know: buy a dress in which you feel good as you are and when you want to lose weight prioritize your health before anything else.
Honestly, even losing two pounds a week might be pushing it, says David A. Levitsky, PhD, professor of nutrition and psychology at Cornell University’s College of Human Ecology. “My advice is to lose no more than one pound per week,” he says, adding that he doesn’t recommend losing more than 10 percent of your initial weight, unless medically necessary.
Franowicz also adds that it’s important not to dip under 1,200 calories a day — the lowest calorie threshold she recommends. “Very low-calorie diets can result in fatigue and physical activity is such an important part of [weight loss]. If people are too tired to exercise, then this is a sign you are too low in calories,” she says.
But, according to Santori, “even modest weight loss can produce beneficial results. Weight loss of 5 to 10 percent of total body weight is associated with improvements in blood pressure, blood cholesterol, and blood sugars.”
Another important thing to remember: The number on the scale shouldn’t be your main focus. If you’re also adding some exercise (through cardio and strength training) to your workouts, you might also see smaller overall weight loss — about half a pound a week — but how your body looks and feels is a better measure of progress, says Santori. “As we already know, muscle weighs more than fat,” she says, adding that you may see inches come off or clothes fit more comfortably as opposed to a major dip on the scale.
If you’re upset about your weight and want to lose a little more, get this…
Carly Donovan, a 40-year old overweight mother with pre-diabetes has just SHOCKED the medical
community by losing an unheard of 22 pounds in just 13 days.
She went on to burn off 84 pounds in the next 3 months without starving herself or exercising.
Best of all, she eliminated all signs of diabetes and other life-ending diseases that was constantly threatening her.
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.