In Fitness, Healthy Living, Personal Training

30 Pounds In 30 Days: Fact or Fiction?

We are continually flooded with media images of perfect bodies making us feel that we can never live up to the ideal. Of course we know that these perfect people don’t even measure up to their airbrushed images. But despite our understanding of the impossible-to-attain body, we continue to torment ourselves into believing that no matter what it takes, we can and will have that body. And we will have that body now.

The pressure to look our best or look like we did 10 years ago increases when we plan on attending an event where we will see people we haven’t seen in a while, for example, a high school reunion. Often that means increasing our workout routine, eating more healthily or binge dieting. Upping a workout regime and/or eating better can certainly improve your appearance. However, losing a large amount of weight in a short period of time can not only backfire on you with a significant weight gain when the diet ends, but can make you sick enough that you miss the event you were working hard to attend.

What is healthy weight loss?
Healthy, normal weight loss can range from 1 to 2 pounds per week. Depending on your starting weight, you may even be able to lose up to 4 to 5 pounds without becoming ill. However, any higher rate of weight loss is both unhealthy and unsustainable.

The fad diets that claim you can lose 10 pounds in a weekend or 30 pounds in 30 days can lead to a multitude of health issues. Rapid weight loss during the first few days of a fad diet is nearly always a result of reducing water weight. Our bodies are made of approximately 60% water and restricting fluids or taking diuretics (supplements or foods) to lose weight quickly can cause headaches, exhaustion, dry mouth, extreme thirst and moodiness. We need sufficient water to keep our bodies’ systems functioning normally.

How many calories can I safely cut out of my daily diet?
Any successful weight loss plan includes a balanced diet and exercise. Eliminating approximately 500 to 1,000 calories per day can help you lose weight that you can keep off long-term. Calorie restriction in this range will also help you learn to eat smaller portions, make healthier choices, and achieve a 1 to 2 pound weight loss per week for an extended amount of time.

How much exercise is too much?
Exercise is a critical component for successful weight loss. Most recommendations are a minimum of 150 minutes per week of moderate physical activity or 75 minutes of vigorous activity. While there is no set limit to how much you exercise, you need to pay close attention to your body for signs that you are overdoing it.

Excessive exercise can result in increased risk for injury or heart-related issues. Studies have shown that chronic training for extreme events such as marathons and triathlons, can negatively impact your short-term cardiovascular health in many ways, such as a decrease in antioxidant levels and stiffening of the blood vessels.

Over exercising can only be determined on an individual level and the best way to make sure you’re not over exerting yourself in the name of losing weight quickly is to pay attention to any changes in how your body feels. If you feel a strain or a pain where you’ve never felt one before, scale back. Stick to a routine that you will be able to adhere to long-term in order to maintain your weight loss.

What are some of the serious side effects of rapid weight loss?
Rapid weight loss whether by dieting, excessive exercising, or a combination of both can causing lasting issues. Along with the cardiovascular issues detailed above many different areas of your body can be negatively impacted by any excessive habit or activity.

Gallstones are hard deposits of cholesterol which are mostly harmless, but can cause nausea and abdominal pain leading to surgery. Gallstones are a common side effect of both obesity and rapid weight loss.

Lean muscle loss can lead to a slower metabolism. When your diet is extreme, your body uses your muscles for fuel which affects how your body functions. The slower metabolism is one of the causes of yo-yo dieting because once you go back to a normal diet, your body can’t process your calorie intake as it once did.

A fatty liver is typically related to obesity, but with any significant change in diet, your liver may not be able to process different foods. Severe changes in diet can cause lasting liver issues.

Malnutrition and dehydration are other common effects of severe caloric restriction. Any diet that includes a very low caloric intake or a diet restricting your food to very few options can and will lead to a depletion of essential nutrients. Dietary supplements can help combat any severe depletion, but supplements are not an equal replacement for nutrition from food sources. Over exercising or cutting back on liquids in order to lose weight can result in the dehydration symptoms detailed above and can also lead to confusion and heart palpitations

Loose skin is an unfortunate side effect of any diet. When you diet at a slower pace, your skin will typically have enough elasticity to readjust to your new shape. However, rapid weight loss causes loose skin because the skin has not had time to adjust to weight loss. Although lose skin may seem like a minor concern, when you are trying to look your best, it may create anxiety in regard to your appearance.

The Best Way To Lose Weight
While some of the fad diets will help you lose weight quickly, chances are you will regain all you’ve lost once you return to your regular habits. Additionally with all of the potential side effects of rapid weight loss, you are not benefitting your body by trying to rush to achieve a particular physique.

Learning how to eat better and putting the new habits into practice daily, as well as a sustainable workout routine are the best ways to manage your health and improve your image. While you may be able to achieve the results you want by focusing on your goals, many people need someone to help them be accountable or someone to encourage them to continue the hard work needed to change a lifestyle.

Going to the gym may seem like a great way to reach your goals, but sometimes life gets in the way of the plans you’ve made to leave the house, drive to the gym and get your heart pumping. With the help of a mobile or in-home personal trainer you can work out where you are most comfortable with someone guiding you along the way. Personal trainers are specially trained to teach you how to meet your fitness and weight loss goals and can be exactly what you need to look your best for any upcoming event as well as the rest of your life.

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