From the hand of an obesity specialist and a nutritionist, we explain how many kilos you can lose in a week and how to do it in a healthy way.
Half a kilo and, at most, one. This is the maximum weight you can lose in a week . Yes, you read it right. So be wary of any diet that promises to lose more than this amount a week and, of course, more than four kilos in a month. Losing more or faster can have consequences on your health or, it can also end up triggering a rebound effect , that is, you regain the lost weight in record time and, perhaps, gain more weight. However, it must also be said that our bodies are not the same and that the loss can vary from one individual to another. Also, the total amount that you should lose will depend on the kilos that you really have excess and that must be told by your doctor.
Therefore, you know, if your purpose for this 2019 is to lose weight, put yourself in the hands of an expert. He will tell you how and in how long you should lose those extra pounds. Also, keep these tips for healthy weight loss in mind.
Why lose weight?
Before starting a diet, you should ask yourself why you want to lose weight. Is it really necessary because you are overweight or obese ? Or do you just want to get rid of those kilos that you have gained at Christmas or other dates? “If you have gained weight at Christmas you must compensate for the excesses, after the holidays, doing more exercise or recovering your training routine and eating healthier, but without doing detox diets”, warns the nutritionist Patricia Yárnoz, dietician of the Hospital Nutrition Area of the University of Navarra Clinic.
On the other hand, if you are overweight or obese, and losing weight is one of your New Year’s resolutions, you should put yourself in the hands of a specialist. The degree of the disorder in body weight is classified according to the Body Mass Index (BMI). It is obtained by dividing the weight in kilograms by the height in meters squared. This is the formula: BMI = weight / height squared. There are BMI calculators that will facilitate the calculation. A BMI of between 18.5 and 24.9 is considered normal, if this index is between 25 and 29.9 there is overweight, exceeding this figure is considered obesity.
Miracles don’t exist
Before you start a weight loss diet, convince yourself of the following: miracles do not exist. ” Fast diets, known as ‘miracle diets’, are not proven by science. They promise very fast weight loss, but favor the well-known ‘yo-yo’ effect. People regain the weight they lost and, sometimes, even more, “warns Dr. Adelardo Caballero, director of the Institute of Obesity. These types of plans, in addition, can cause problems with metabolism, kidney function, cause vitamin deficiencies , hair loss, among other harmful effects. Therefore, “it is essential to follow a diet under specialized medical supervision so as not to cause nutritional deficiencies or health disorders. In fact, each diet must be personalized and under the supervision of a multidisciplinary team ”, recalls the specialist.
Thus, in the fight against overweight and obesity, what prevails, fundamentally, are small and sustained losses, that is, what is called metabolic profitability. For this, it is necessary to modify dietary habits and exercise. Generally speaking, “ it is not recommended to lose more than one kilogram a week . In addition, the diet to lose weight has to be accompanied by physical exercise ”, insists Dr. Caballero. In any case, remember, this is general advice, since not all organisms are the same and weight loss can be different for each individual. Hence it is recommended, provided that the diet is supervised by a specialist.
Endocrine or nutritionist?
Both can help you. However, you must know the difference between them. The endocrinologist, for example, is a doctor who studies the functioning and different diseases of the endocrine system and hormones. In addition to putting you on a diet to lose weight, this expert can help identify some diseases that can affect weight gain or other pathologies that can affect our health.
On the other hand, a nutrition graduate can establish the guidelines to eat correctly at different times of our life or according to specific needs such as, for example, if we eat outside the home, if we practice sports, if we want to start a vegetarian diet, if we have any intolerance or simply make sure that our habits are correct. “Ideally, to lose weight, we put ourselves in the hands of an endocrinologist, who does a study to find out why we gain weight or not lose it and then go to a nutritionist to help us establish eating guidelines” , indicates Patricia Yárnoz.
No more myths
Neither the gluten-free, lactose-free diet, nor the one-day fast or skipping dinners. All this will make it more difficult to lose weight in a healthy way and, what is worse, it can have very dangerous consequences for your health. “There is no point in going on a gluten-free or lactose-free diet if we don’t have a real problem.
On the other hand, you shouldn’t do a fast day or skip dinner either. “Our body is very intelligent and, if we fast, it will activate the fat storage process. If we get used to not having dinner, the same thing will happen. In addition to spikes in insulin levels, a rebound effect can occur because energy that we have not consumed at night will be compensated in the morning. Therefore, you have to eat moderately, but never anything “, insists the nutritionist.
Eat healthy so you don’t get fat
In conclusion, it is not only important to lose weight, it is also about eating healthy . According to Dr. Adelardo Caballero, these are the tips for good dietary habits.
- Eat five meals a day.
- Introduce foods without fat and excess sugars.
- Reduce the size of your servings.
- Avoid fried foods and ‘junk food’.
- Banish alcohol and sugary drinks.
- Reduce the consumption of salt.
On the contrary, you should increase the consumption of broths, fruits and vegetables, proteins such as turkey, chicken or fish, but cooked on the grill or in the oven.
As for alcohol, Patricia Yárnoz adds that it is not recommended as “it provides empty calories. In addition, the benefits obtained from some alcoholic beverages, for example, wine, can be obtained by consuming the original food or others that are not as harmful as alcohol ”.