This article is part 3 in a 4 part series. In part 1, I wrote about the 3 styles people should consider when deciding how to get in shape. Part 2 dove into what it means to put all your focus on muscle and weight gain. In this article, I will be going into greater detail about what it means to completely focus on weight loss. I will talk about the pros, cons, and what you should focus on instead.
According to the CDC, obesity rate of adults in America is just over 35%. There are 314 million people living in America (74 million of which are under the age of 18). Do some quick math, and there’s an astounding 85,000,000 adults classified as obese.
With such a high number, losing weight has become a hot topic these days. Losing weight has many great benefits, but is there a possibility for too much of a good thing? There’s an endless supply of articles, photos, videos, and programs aimed at helping people shed a few pounds, but none of them offer any education. It’s a great idea to go into weight loss with some knowledge.
Being overweight certainly comes with a number of health-issues, but so does being too thin.
3 things to keep in mind when it comes to trying to lose weight:
- How fast is too fast for weight loss?
- Whats causing the weight loss?
- The health risks associated with losing too much weight.
How fast is too fast for weight loss?
When it comes to losing weight, 1-2 pounds of weight loss is considered healthy and sustainable. On paper, one pound of body fat in the human body is equal to 3,500 calories. Theoretically then, if you eat 500 less calories than you burn a day, you will lose one pound in a week (-500 calories a day X 7 days a week = -3,500 calories a week). In the same regard, if you eat 1,000 less calories than you burn a day, you will lose 3 pounds in a week (-1,000 X 7 days a week = -7,000 calories a week). Losing exactly one or two pounds a week doesn’t play out quite as neatly in real life. It does, however, give a nice guideline to how much weight you can realistically lose while staying healthy.
If someone loses weight rapidly, it’s due to other things in addition to losing fat. Any faster than losing 2 pounds a week and it involves a combination of losing water weight, losing muscle, and the bodies metabolism slowing down.
What’s causing the weight loss?
Losing water weight
About 60% of our body weight is composed of water. When someone goes on a highly restrictive diet, the body turns to it’s own stored energy, because it’s not getting enough energy from the foods eaten day to day. The stored energy holds water with it and that water is burned up quickly when switching to a restrictive diet.
A more scientific explanation:One type of stored energy the body turns to is a carbohydrate called glycogen. When the body uses glycogen for energy, the glycogen also releases the water stored in it. There is 4 grams of water accompanying every 1 gram of glycogen. (Read Here). When weight loss is rapid, a significant amount of it is due to this water being released.
The more restrictive a diet is, the more the body has to rely on other sources of energy such as the glycogen talked about in the last paragraph. Another place the body turns to when looking for energy is the muscle itself. When the body starts to run low on available energy (glycogen), it turns to the protein in the muscles themselves. Losing muscle instead of the fat is never a good thing. Losing muscle usually leads to false hope on the scales because it’s not actually fat being lost.
Metabolism slowing down
Highly restrictive diets involve eating a lot less food than normal. When the body is deprived of the amount of food it normally gets, it slows down its metabolism. A slowing metabolism speeds up weight loss but isn’t sustainable, because the metabolism will bounce right back after the restrictive diet is over.
The health risks associated with too much weight loss
Too much fat in the body has lots of bad symptoms, but not having enough isn’t any better. A few things that end up happening when someone is too skinny are heart issues, a lowered immune system, anemia, and fertility issues.(Check Here).
Getting too skinny puts a lot of unhealthy strain on the body, so be careful!
Check back next for the final post in this series!