If you want to lose weight and get in shape, there are a few things that you will need to consider. Weight loss occurs when you consume fewer calories than you burn over a prolonged period of time. Losing weight fast is possible, but fast weight loss is rarely sustainable.
The more weight you have to lose, the easier fast weight loss will be. However, what many people don’t realize is that the fast weight loss seen when someone begins a diet for the first time is usually caused not by the person losing a lot of fat, but by the loss of water weight.
When people eat a lot of junk food for extended periods of time, what tends to happen is that the sodium in the junk food encourages water retention. If you stop eating junk food and start drinking more water, your body will flush out the water it is holding, causing rapid movement of the number you see on the scales.
This only happens for the first week or so, then you will start losing fat. Ideally, you should try to lose no more than 1-2lbs of fat per week. This is a relatively easy, sustainable goal which should mean that you don’t feel like you are depriving yourself.
Rather than worrying about losing weight fast, try to focus on finding a daily calorie allowance that you can sustain. Most people aim for a 500 calorie deficit, which will cause 1lb of fat loss per week. Exercise can speed up the rate of fat loss, or alternatively give you a little extra breathing space to eat a few more calories while maintaining your goal rate of fat loss.
Do not starve yourself. If you do this, you run the risk of either ending up binge eating, or causing your body to burn muscle instead of fat. Losing a lot of muscle mass will slow your metabolism down, meaning that to sustain fat loss you need to eat even less.
You can help your body to hold on to muscle mass by lifting weights, but you will need to make sure you take in enough protein for your body to repair the strain that the cocina metabolica muscles are put under when you do this. As you can see, fat loss is a difficult and long-term balancing act for people as they get closer to their goal weight.