Many people want to lose weight quickly. Sometimes it’s about a specific date for which you want to look good. Sometimes the pressure is on to achieve a good “bikini figure”. But often it’s mainly about finally getting rid of that annoying excess weight, preferably as quickly and easily as possible. But is losing weight quickly actually sensible and healthy? In most cases, unfortunately not. In this blog article, you will learn about the disadvantages of losing weight too quickly and how you can lose weight effectively, sustainably and healthily instead.
Lose weight quickly? These can be the disadvantages
Rapid weight loss can be problematic and is usually not even permanent. These arguments speak against rapid weight loss:
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Yo-yo effect
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Nutrient deficiency
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Loss of muscle mass
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Stress for the body
Yo-yo effect due to rapid weight loss
Rapid weight loss can only be achieved through radical diets and these can hardly be sustained over a long period of time. For the body, such a diet means great stress, as it interprets it as starvation.
As soon as you end the diet, the body builds up reserves again and you gain weight just as quickly as you lost it. The dreaded yo-yo effect occurs with a constant up and down of weight. This puts a strain on the body, the metabolism and the psyche.
Nutrient deficiency due to diets
Extreme diets can very easily lead to a lack of important nutrients. Vitamins, minerals, proteins and other important substances are then not available to the body in sufficient quantities. This can lead to various problems.
Loss through muscle mass instead of fat
Losing weight quickly often means that not only fat is lost, but also muscle mass. This weakens the body and also lowers the basal metabolic rate, as muscles consume more energy than fat cells. As a result, long-term weight loss becomes even more difficult.
Rapid weight loss as a strain on the body
The body is always in a complex balance. If factors change (for example, if weight drops significantly in a short period of time), this balance is upset and the body can become stressed.
Psychological effects of rapid weight loss
Radical diets and rapid weight loss can also put a strain on the psyche. Your own body image can be affected.
As you can see, there are major disadvantages to losing weight too quickly. But how else can you succeed?
Tips: How to lose weight sustainably and effectively
Patience is the most important virtue you need to lose weight healthily. Depending on your starting weight and life situation, 0.3 to 1 kg weight loss per week is considered healthy. You won’t be able to lose excess weight in just a few days or weeks, but you can reduce your weight permanently and healthily. These tips will help you:
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To lose weight in the long term, you need to eat fewer calories than your body consumes. To do this, make small changes to your eating habits step by step that you can maintain in the long term! For example, replace soft drinks with water or gradually reduce your food portions.
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Make sure you eat a healthy and balanced diet with lots of fresh fruit and vegetables and as little processed food as possible! On the one hand, these have fewer calories than many processed foods and on the other, they provide a lot of important nutrients.
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You shouldn ‘t completely ban your favorite unhealthy foods, just reduce them. This will prevent cravings and make it easier for you to keep up with the changes.
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Get into the habit of eating consciously and without secondary activities! This will make it easier for you to feel when you’ve had enough and how good or bad certain foods are for you.
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Make sure you exercise regularly to burn calories and strengthen your body.
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