Good Lifestyle

That you have a dress that you want to integrate into a big party or that you just want to improve your health, it is not uncommon to put smallweightloss objectives in the hope of achieving a more important goal. But people have often put their point of view on a too high number, which can unfortunately lead to a failure. Or worse, even the most important health problems in the line. So, how much weight is it safe to lose in a week?

Our experts weigh on the amount of healthy weight to try to lose in a week.

How exactly arrives your body when you start losing weight?

Our understanding of the science of weight loss changes for the best, according to Cyrus Khambatta, PhD, an expert in insulin resistance and weight loss and co-founder ofMaster diabetes.

"For many years, the weight loss industry has been crowded by promises of fast weight loss during short period of time, the brainwashing of people to believe that fast weight loss is (a) possible (B) security and (c) normal, "says Khambatta.

But lasting weight loss is much more complex - largely because the reduction of body fat is more than just a number on a scale.

When you start a new weight loss diet, your hope is always to reduce body fat. But fat is not the only thing that contributes to weight loss or gains. Water and muscle can both contribute to a growing number or the fall of the ladder and, therefore, your weight can actually fluctuate several books in a given week - or even in a given day - without reflecting the loss real fat.

"People want to lose fat and not be fooled by losing weight of the water," saysRobert S. Herbst, PowerLifter, personal trainer and expert in weight loss and well-being. "We constantly lose water through breathing (breathing), perspiration and urination. The weight loss of water is temporary and will be found as soon as the person drinks water."

Fast weight loss, at least at the beginning of a therapeutic schema that you could notice when you start making these lifestyle changes, it is frequently water, no fat, especially if we opt for a diet Low glucidity to lose weight. Because the body stores carbohydrates as glycogen for fast energy and each gram of pure glycogen binds three or four grams of water, burning glycogen - which arrives as part of any weight loss protocol, but especially with a Low carbohydrate diet. Weight loss, at least at the beginning.

"You can burn the majority of your glycogen reserve in about 24 hours," said Khambatta. "This is not a very large storage energy tank. As you lose glycogen, you also lose three times more water, resulting in fast weight loss in the initial phase of a loss program weight."

To monitor your real weight loss, try to always weigh yourself at the same time of the day: first thing in the morning after being went to the bathroom.

"If this morning weight falls over time, they lose fat," says Herbst.

RELATED: Be skinny for life with this 14-day flat stomach plan.

How much weight is sure to lose in a week?

Most experts, including the CDC and the Academy of Nutrition and Dietetics, agree that a loss of 1 and two grease books per week is an appropriate and healthy reference to shoot.

It may seem a lot, but do not fear. Choosing dense nutritious foods that are full of you, such as products, meager meats and healthy fats will help you facilitate this transition. And likeKeith-Thomas AyoobEdd, Rd, Fand, Associate Clinical Professor Emeritus at Albert Einstein College of Medicine says: "The deficit does not have to come from food alone."

"Some exercises to burn some of these 500 or 1,000 calories will help you lose and take part of the burden of food consumption," he said.

Nevertheless, there are some exceptions to this rule, including people who have more to lose.

"As when a bodybuilder lifts weights at the gym, an overweight person raises their body weight while they cross their day," says Becky Gillaspy ofDr. Becky Fitness.com. "As you lose weight, there is less strain about your muscles, so you do not spend as many calories as you [do] near your goal weight."

What are the dangers of losing weight too quickly?

Some people are tempted to further reduce or exercise - in an attempt to lose weight even faster. Our experts discourage this with vehemence because it can bring you to lose skinny muscle, slow down your metabolism, miss on key nutrients, or you might even developBiliary calculations, which can form a failure products that are not excreted.

Losing weight at a slower pace also ensures that you do lastly, and you will be much more likely to maintain weight in the future.

"Slow weight loss gives the person's time to adapt to new healthy lifestyle changes," sayssummer yule, MS, RDN. "They may be more likely to suffer the loss if they do not deal as a quick fix system and change their diet instead and model of physical activity in a way they can support life. »

Tracy Rodriguez, MSNA certified personal trainer, agrees.

"Fast weight loss with too much caloric deficit can slow down your metabolism, which means it will be difficult to maintain weight," she says. "If you lose weight too quickly, it will fight to return to weight, it is used for. If you lose weight slowly and regularly, he will fight to keep you on your weight. »

In the end, however, setting additional objectives without relation to the number of lost pounds is the best way toencourage lasting weight loss.

Dr. Nicole Avena, PhD, author ofWhy diets fail (because you are addicted to sugar), Says she does not like to give a number goal at all.

"Everyone is different about the speed with which they can lose weight safely," she says. "A number is just a number. It should be on fitness and health, not a number. »

And that, frankly, is the best action plan.

"Definition of other objectives such as in an old pair assembly of jeans, or to develop more muscle definition, is often more useful," saysJennifer Fiddler, M.A., CPPC. "In general, a combination of results objectives (I want to weigh [a number of books], I want to be able to do it [a number of] push-ups, etc.) and the objectives of the process ( I struck the gym three times a week, I'm going to drink 60 ounces of water a day) is usually the best way to keep someone motivated and offer few wins along the way ".