The Fastest Way to Lose Weight

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How To Lose Weight Fast

Obesity occurs when the percentage of body fat increases from the normal range. Due to the consumption of extra calories than the body needs, or because of the genetic makeup, or inactivity, or eating foods rich in fat, it should be noted that people whose body mass index is more than or equal to 30 kg / m2 are obese, and that their weight exceeds the normal and ideal weight. By 20%; Obesity exposes the body to the risk of many diseases, such as: diabetes, heart disease, and cancers. [1] [2]

Lose weight fast,is it healthy and true?

The correct way to lose weight is to follow a healthy lifestyle. To increase physical activity and burn calories to losing weight, and at the same time reduce calories from food and drink by following a weight loss diet, and losing weight quickly is an ineffective way to burn fat; Where the body begins to lose water or muscle mass instead of fat in the event of rapid weight loss, and it should be noted that the healthy weight loss is usually at a rate of (0.45-0.9) kg per week,Continuous in the long term except for the first week of starting the diet, and it is worth noting that half a kilogram of fat contains approximately 3,500 calories, and to lose half a kilogram per week, a person must burn 500 calories per day (500 calories x 7 days = 3500 calories Calories), and the body does not lose this amount of fat, if you follow fast weight loss diets. [3] [4]
It should also be noted that weight loss during the first week of following a healthy diet may exceed 0.9 kg, and this is considered normal. This is because the body starts burning energy stores in it called glycogen. As glycogen binds to water, and when it is burned and used as an energy source, the water is released, which causes a rapid weight loss during the first week, and when glycogen is depleted from the body, weight loss becomes evident between (0.45-0.9) per week. [5]

The dangers of fast weight loss

It is not recommended to follow a diet that reduces weight quickly. Because it is usually low in calories and nutrients as well, which poses a danger to human health, and among these dangers: [5]

  • Loss of muscle mass:
    The body usually loses weight of muscle mass or water; After following a low-calorie diet, in a study conducted on two groups, one of them followed a diet consisting of 1250 calories, and the other followed a diet consisting of 500 calories, and the amount of weight loss from the two groups was: the same, except for the group that followed The "500 calories" diet lost weight from muscle mass, six times the first group due to fast weight loss.
  • Reducing the speed of metabolism:The downside of fast weight loss recipes is not following weight loss tips by a nutritionist,
    the metabolic processes determine the amount of calories that the body consumes daily, and the faster these processes, the less the daily caloric intake. Several studies have shown that a diet that is very low in calories reduces 23% of the calories the body burns daily, and this may be attributed to loss of muscle mass and lower levels of hormones that regulate metabolism,, such as: thyroid hormone.
  • Lack of nutrients:
    adhering to a low-calorie diet reduces the amount of nutrients consumed significantly, which exposes the body to the risk of deficiency of some important nutrients, such as: iron, folate, and vitamin B12, and the risks of this deficiency:
  •  Hair loss.
  • Extreme fatigue.
  •  Weak immunity.
  •  Weakened and brittle bones.
  • Gallstones incidence:
    Eating food stimulates the gallbladder secretion of digestive biles that break down fatty foods, and in the event that food is not eaten sufficiently, the secretion of this bile acid decreases, so it remains inside the gallbladder, which allows it to harden and form gallstones.
Tips to lose weight in a healthy way
Among the tips and methods that can be followed for a healthy weight loss: [5]

  • Increase protein intake: Eating adequate amounts of protein contributes to increasing metabolism, enhancing the feeling of satiety, in addition to maintaining body muscle mass.
  • Reducing sugar and starch intake: Studies show that people who follow a low startcher diet lose weight fast.
  • Eating slowly: chewing well contributes to the feeling of satiety for longer periods, which reduces the amount of food eaten.
  • Sleeping well: lack of sleep contributes to an increased sense of hunger and hinders weight loss. This is because it raises levels of the hunger hormone known as ghrelin, and reduces levels of the satiety hormone known as leptin.  > How to lose weight while you sleep
  • Resistance training exercise: Resistance training prevents the loss of muscle mass and also maintains levels of metabolism that may be affected by weight loss.
  •  Eat soluble fiber:  Studies have shown that soluble fiber helps burn fat, especially belly fat, and it is one of the most frequent weight loss tips, because fiber contributes to a feeling of satiety.

 Obesity risks

It is known that obesity exposes the body to many risks, including: [2] [6]

  • High levels of cholesterol and triglycerides in the blood.
  • Decreased levels of good cholesterol, linked to a lower risk of heart disease and strokes.
  • Hypertension.
  • Increased risk of developing diabetes.
  • Increased risk of cancer, especially cancer of the uterus, cervix, breast, colon, pancreas, and prostate.
  • Respiratory disorders, such as: sleep apnea.
  •  Gynecological diseases, such as: impaired fertility, and irregular menstruation.

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