Whether you want to lose weight for an occasion or are just starting to make some lifestyle changes, there are steps you can take in just a few days, like figuring out which diet is best. towards healthy and sustainable weight loss.
Can you lose weight in 1 week?
A study conducted by Ahvaz Jundishapur University of Health Sciences found that people who lost 5% of their body weight in 5 weeks through a calorie deficit lost less body fat and gained more muscle and more water weight than people who lost the same amount of weight over 15 weeks. So, what about a one week weight loss plan?
Nutritionist Jenna Hope (USA) said, the best way to lose weight is in a sustainable period of time. There are many remedies that promise you effective weight loss in a short time. Rapid weight loss can also cause a number of health problems, where fatigue and irritability are common in the short term, malnutrition and gallstones become a problem later on.
Rapid weight loss can also cause a number of health problems.
James Bickerstaff, nutrition coach in the US, says: ‘Some of the consequences that rapid weight loss can have on the body include gallstones, which occur in 25% of people who lose weight quickly. , dehydration and of course malnutrition. All of this can lead to other side effects, including dizziness, recurrent headaches, hair loss, fatigue and constipation.”
Although we can lose weight in a week, experts recommend using only 7 days to start making healthy changes in the coming months.
You can get caught up in a harsh diet that doesn’t work.
4 things you need to know when you want to lose weight in 1 week
1. Avoid restrictive meals:
Limited diets often come with promises, Hope admits, so it can get you caught up in an extreme diet. However, not only are they unsustainable, but they can also have an adverse effect on your weight in the long run, even potentially affecting your mental health.
At first, you may see the numbers dwindle on the scale, but not fueling your body properly can leave you feeling sluggish, moody, nauseous, and down. This could be because you are cutting out key food groups, leading to nutrient deficiencies. ‘Restricting specific foods or food groups can also make you want to eat them more,’ says Hope. This can increase your appetite, causing you to gain weight back.
You should focus on nutritious foods.
2. Add nutritious foods: Focus on nutritious foods. “Incorporating more nutrient-dense foods into your diet can help minimize the harmful effects of weight loss,” says Hope.
Hope recommends adding a serving of vegetables to each meal. She explains: ‘They’re rich in fiber and water, which helps you feel fuller for longer. Aim for leafy greens, high in magnesium and iron to help support your energy levels, especially if you often feel fatigued in the winter and into the spring.
3. Choose appropriate snacks: Eating between meals is not good for health, because unhealthy snacks will not be beneficial for sustainable weight loss. More nutritious alternatives can be crucial to keeping you energized. “Snacks can be a useful tool to manage blood sugar and prevent you from overeating or craving high-sugar foods throughout the day,” says Hope.
However, which one you choose is important. Hope explains: ‘Snacks that are high in sugar will raise blood sugar. Therefore, switching to high-protein snacks can be helpful. They will increase satiety and stabilize blood sugar. Recommended food groups include oats, natural yogurt and cinnamon, pickled carrots and cucumbers, hard-boiled eggs, applesauce with 1 tablespoon peanut butter, roasted beans, etc.
Switching to high-protein snacks can help.
4. Drink enough water: Not drinking enough water can contribute to weight gain. Hope explains: ‘When the body is dehydrated, we often mistake thirst for hunger, which can lead to overeating. However, drinking a glass of water can fill your stomach up, leading to a feeling of fullness. The stomach then sends a signal to the brain to tell it to stop eating.
Additionally, staying hydrated helps your kidneys filter out toxins and waste, so they can retain essential nutrients and electrolytes. Lack of water can also lead to hard or lumpy stools, preventing food from moving through your body properly, leaving you with gas. Hope recommends drinking about two liters of water a day to help your digestive system work properly.
at Blogtuan.info – Source: 24h.com.vn – Read the original article here