Updated: 05/26/2020 13:16
There are numerous diets that assure us that in a short time and with the minimum dose of effort we will lose a lot of kilos. In most cases, in addition, they are based on the consumption of one food above the rest.
Sure you’ve ever heard the expression ‘too good to be true’. This can usually be applied to these miracle diets.
Of course, in most cases a weight loss occurs; if this did not happen, no one would put them into practice. But they usually do it at the cost of putting their health at risk and, above all, of a loss of fluids and muscle mass, not fat.
To achieve weight loss effectively there are no secrets, we all know what the formula is: healthy and balanced diet and physical activity. If you follow these guidelines, you cannot lose ten kilos in a week, but the decrease will be gradual and much more effective.
What is achieved with this is that your body get used to and gradually adapt to weight loss, so that the rebound effect does not occur in the future. For a time you have deprived him of food and the body remembers it.
To avoid returning to that situation, it tends to store more fat. That is why not only does the lost weight recover, with a few more kilos, it also makes it more difficult to lose them again.
So it is convenient do things calmly, without wanting to speed up a process It takes time although depending on the excess pounds of fat. It is best to start by putting yourself in the hands of professionals, who prescribe the appropriate guidelines for you.
It is also important that you are aware that it is about changing habits. If you return to your previous diet once you reach the desired weight, it is very likely that your effort has not been of much use, although losing weight with a balanced diet you can be almost sure that this will not happen, since in that time you end up incorporating that type of eating as one more habit of your life.
How much can you lose?
Thanks to a balanced diet and physical exercise, it is usual to get to lose between half a kilo and 1 kilo a week. The first days after starting a diet we can see how weight loss is greater, this is because the first thing we lose is liquid.
However, you will soon see that your body stabilizes and weight loss will be more controlled. In a long-term diet, the most common is to lose half a kilo a week. This is the most healthy and recommended.
It is important to eat five meals a day, not abuse less healthy fats, avoid fried foods and junk food, eliminate alcohol and excess salt from our diet, drink plenty of water and exercise, but, as we always remember, the best thing is that you let yourself be guided by the specialists which will be those that indicate the steps to follow.