Saturday, March 24, 2018
OzymPost - Somebody who are trying to lose weight, may wonder when the weight can go down? When can the BMI (body mass index) fit into the ideal category?
Unfortunately, there is no definite answer as to how quickly weight loss will be seen. According to Robbie Clark, a sports nutritionist, there is no exact calculation on this matter because everyone is different, including their body's response to the sport.
The metabolism speed everyone is also different so it is difficult to make a benchmark how quickly should the weight go down.
Some people who have started exercising regularly 3 times a week and limit calories may lose 1 kilogram in 1.5 to 2 weeks after starting diet. However, many are not like this, so this size cannot be used as a benchmark.
In fact, the ideal weight loss every week ranges from 0.5 to 1.5 kilograms. So within a month, it is expected to lose weight 2-5 pounds.
Quoted from kompas.com (03/22/2018) There are several factors influence how fast the change will happen:
1. Sport Factors
People who do sports three times a week do not necessarily experience the same weight loss. This all depends on the duration of each exercise, the exercise intensity, and also the exercise type that is done. Therefore, exercise is difficult to determine how fast weight loss.
2. Biological factors
Talk about biological conditions certainly close to the body's metabolism. The body must perform basic functions (breathing, thinking, blood flow, etc.) that will use 50-70 percent of calories in the body.
The rate at which the body uses calories or energy for basic body functions at rest is called basal metabolic rate or basal metabolic rate (BMR). Because the metabolism of each person is different, then the speed of weight down after starting a diet will be different also between one person and another.
3. Nutrition intake factors
Nutrition intake is also an important factor. Ideally, to lose weight loses 500-1000 calories per day. For example, usually eat 200 grams of rice every meal, you can reduce it to 100 grams. From there you have reduced 175 calories from the usual.
In fact, not everyone will obey their diet or even do the wrong thing while eating less. Some people consider eating less, but still drinking high calorie drinks (sweet iced tea or soda for example).
There are also people who force themselves to cut too many calories, for example 1,400 calories. So it's possible to lose weight quickly, but it will not last long because the body lacks essential nutrients. This is what makes the speed of weight loss different for each person.
4. Stress conditions
According to dr. Pamela Peeke in the Prevention page, stress can inhibit weight loss process or even add weight. Whenever stressed, the brain releases the hormone adrenaline. This hormone makes the body tend to store energy (calories) larger.
At the same time, the body also has a surge of cortisol, which tells us to immediately fill the energy even though we have not used a lot of calories in the body. As a result we become hungry, even very hungry.
The body will continue to pump cortisol as long as stress continues. We also crave sweet, salty, and high-fat foods to stimulate the brain to release brain chemicals that cause the effects of pleasure and reduce tension.
Well, in people who are experiencing stress, weight loss will be more difficult to do. It takes a lot longer to lose weight because of the stress conditions they are experiencing.
Don’t worry, about waiting for the results of weight loss, clearly to lose weight do the following:
Unfortunately, there is no definite answer as to how quickly weight loss will be seen. According to Robbie Clark, a sports nutritionist, there is no exact calculation on this matter because everyone is different, including their body's response to the sport.
The metabolism speed everyone is also different so it is difficult to make a benchmark how quickly should the weight go down.
Some people who have started exercising regularly 3 times a week and limit calories may lose 1 kilogram in 1.5 to 2 weeks after starting diet. However, many are not like this, so this size cannot be used as a benchmark.
In fact, the ideal weight loss every week ranges from 0.5 to 1.5 kilograms. So within a month, it is expected to lose weight 2-5 pounds.
Quoted from kompas.com (03/22/2018) There are several factors influence how fast the change will happen:
1. Sport Factors
People who do sports three times a week do not necessarily experience the same weight loss. This all depends on the duration of each exercise, the exercise intensity, and also the exercise type that is done. Therefore, exercise is difficult to determine how fast weight loss.
2. Biological factors
Talk about biological conditions certainly close to the body's metabolism. The body must perform basic functions (breathing, thinking, blood flow, etc.) that will use 50-70 percent of calories in the body.
The rate at which the body uses calories or energy for basic body functions at rest is called basal metabolic rate or basal metabolic rate (BMR). Because the metabolism of each person is different, then the speed of weight down after starting a diet will be different also between one person and another.
3. Nutrition intake factors
Nutrition intake is also an important factor. Ideally, to lose weight loses 500-1000 calories per day. For example, usually eat 200 grams of rice every meal, you can reduce it to 100 grams. From there you have reduced 175 calories from the usual.
In fact, not everyone will obey their diet or even do the wrong thing while eating less. Some people consider eating less, but still drinking high calorie drinks (sweet iced tea or soda for example).
There are also people who force themselves to cut too many calories, for example 1,400 calories. So it's possible to lose weight quickly, but it will not last long because the body lacks essential nutrients. This is what makes the speed of weight loss different for each person.
4. Stress conditions
According to dr. Pamela Peeke in the Prevention page, stress can inhibit weight loss process or even add weight. Whenever stressed, the brain releases the hormone adrenaline. This hormone makes the body tend to store energy (calories) larger.
At the same time, the body also has a surge of cortisol, which tells us to immediately fill the energy even though we have not used a lot of calories in the body. As a result we become hungry, even very hungry.
The body will continue to pump cortisol as long as stress continues. We also crave sweet, salty, and high-fat foods to stimulate the brain to release brain chemicals that cause the effects of pleasure and reduce tension.
Well, in people who are experiencing stress, weight loss will be more difficult to do. It takes a lot longer to lose weight because of the stress conditions they are experiencing.
Don’t worry, about waiting for the results of weight loss, clearly to lose weight do the following:
- Realistic with the diet target.
- Drinking water half an hour before meals.
- Exercise regularly, at least 3 times a week.
- Reduce food sources of high carbohydrates will be simple sugars.
- Watch the portion of the meal.
- Use smaller plates than usual.
- Eat slowly and focus during meal times.
- Avoid sweet drinks.