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Rapid Weight Loss

Rapid Weight Loss

I have written about this before but I think the message is well worth repeating. So, what is rapid weight loss and why can it be a problem and furthermore what is healthy weight loss?   When you’re trying to lose weight, it’s tempting to want results as fast as possible. But losing weight fast is unlikely to help you keep the weight off – and it also comes with health risks. If you’re trying to lose weight, you’re probably keen to see, and feel, a difference quickly. It can be tempting to put your trust in one of the countless plans and/or so call personal trainers that promise rapid, easy weight loss I have recently seen one boasting of a client who lost 8lbs in just 9 days! Unfortunately, even if these diets do help you lose weight, you’re unlikely to maintain a healthy weight in the months and years afterwards. So, what are the problems

Fat Mass and Signaling Hormones

Your body fat levels are directly proportional to a signaling hormone called leptin. Leptin levels are monitored by the hypothalamus section of your brain. Leptin controls appetite, modulates your metabolism and promotes fat burning. If fat levels drop very quickly, there is a subsequent rapid drop in leptin levels. A rapid drop in leptin levels will trigger the starvation response.

The Starvation Response

The starvation response is the term used to describe what happens within your body as a result of rapid drops in leptin. The starvation response causes a reduction in your daily energy expenditure by lowering your metabolism, increasing hunger and also prompting the breakdown of muscle for energy. In addition, the starvation response works to ensure you regain not only the fat you have lost, but also some extra fat to protect you from similar bouts of food restriction. This results in a cycle of weight loss/weight gain often referred to as yo-yo dieting.

Health Risks

Very-low-calorie diets that result in rapid weight loss are often dangerously low in essential nutrients, including vitamins and minerals. A lack of vitamins can lead to a host of health problems, including immune system suppression and bad skin, hair and nails. Chronic mineral deficiencies may also have long-term effects on your health. A lack of essential minerals can lead to fluid imbalances, cardiac arrhythmia or an irregular heart beat, muscle cramps and loss of bone mass. Some people who lose weight fast develop gallstones—hard lumps that form in your gallbladder. If you cut down on fat in your diet, your gallbladder doesn’t contract as frequently, allowing bile to become concentrated in the organ, which leads to the formation of stones, she explains.   So, now we are aware of some of the health risks associated with rapid weight loss, what is a healthy rate and how do we achieve it?   To avoid losing weight too fast, most diet experts agree that a moderate reduction in food intake combined with a moderate increase in physical activity is best. By eating 250 fewer calories per day and engaging in exercise that results in 250 extra calories being burned there is a net loss of 500 calories per day, or 3,500 per week. This will result in a weight loss of around 1 pound per week. This slow and gradual weight loss will be sustainable, will not trigger the starvation response and will have no negative impacts on your health.   For safe, healthy, effective, long lasting weight loss give us a call today on 01935 706059 and book your FREE guest visit, and/or join in special 6 week slimming club!   Sources: http://www.nhs.uk/Livewell/loseweight/Pages/should-you-lose-weight-fast.aspx   http://www.livestrong.com/article/301648-why-is-losing-weight-too-fast-bad/

chereenI joined the gym in Oct 2013 for rehab support following a neck and back injury and wider goal to improve fitness and tone. Progress with an ongoing injury is frustratingly slow but the tiny steps taken are turning into bigger ones and Rob’s ongoing support has kept me motivated and I’m getting better week on week. Couldn’t recommend a friendlier, more supportive gym.
Chereen Scott