Do you need to lose a maximum of pounds in 1 month? You hope to lose 5, 10, 15 kg in 30 days because you read in a magazine or saw on TV that it was possible. Personal Sport Trainer lifts the veil on these false schemes. In this article, we offer a realistic goal: Lose 5 kg in 1 month without the yo-yo effect!
In 30 days, lose up to 5 kg on the scale
Losing a maximum of pounds in 1 month is the goal of many people. However, there is a limit not to be exceeded to avoid the yo-yo effect and excessive fatigue. 1 month is an interesting time to observe satisfactory results on your figure. This is also the beginning of the first conclusive results.
For example, 1 kilo of fat is equivalent to approximately 9000 kcal. If you want to lose up to 5 kg each month, it will be the equivalent of 45,000 kcal to burn. This comes down to 1500 kcal daily. You therefore quickly understood that diet and sports will be your first concerns to achieve this goal.
This period of 1 month is pivotal. Either you continue on your momentum to accentuate the results, or you are at the end of your efforts and fall back into your old faults. Thanks to sport and new eating habits, from the first month, you will observe a refined silhouette and toned muscles.
If want to lose 10 kilos in one month is not recommended and very risky, p is 5 kilos in 1 month is a realistic goal! A weight loss of 5 kg per month is to be targeted so as not to compromise his health, have enough energy and never regain the lost pounds. This slimming goal involves rebalancing your diet and associating this with a sports practice to burn calories.
To slim down, gradually change your eating habits
To lose weight over 30 days, it will, therefore, be necessary to lower your calorie intake (food) and increase energy expenditure (sport + daily physical activity). This will create a caloric deficit favorable for weight loss. The most common mistake is to want to transform everything overnight. It is the best solution to finish hungry before the end of the day and be discouraged forever. The dietary changes should take place gradually.
If you tend to snack, replace it with healthy fruit snacks, homemade cereal bars, or from age balance.
If the problem comes from the quantities on your plate, force yourself to eat on dessert plates, without helping yourself. Once this bad habit is resolved, tackle another one and so on.
Why is it not recommended to lose more than 5 kg per month?
If you want to lose weight too much, you accumulate fatigue, stress and the hormonal system is disturbed. Wanting to lose weight too quickly is not recommended, all dieticians and sports coaches will tell you. If you have not more than 10 kg to lose, orient yourself already on a weight loss of 3 kg per month. Please note, above 5 kg per month:
1. We draw from our muscles
When you lose weight too quickly, the weight loss on the scale corresponds to a decrease in fat mass but also in muscle mass. Even if you think you do not have muscles, know that they are present, sometimes hidden under a layer of fat but indeed essential for carrying your errands, climbing stairs, jogging or getting up from your chair. When losing weight more than 5 kg in 1 month, general fatigue and muscle wasting will be present.
To analyze your progress in terms of muscle gain and losing fat mass, the use of an impedance meter may be interesting.
2. The yo-yo effect is to be feared
The yo-yo effect corresponds to a significant and rapid weight loss (often following a draconian diet) followed by a significant weight gain (we quickly regain the lost pounds, and often more!). This is scientifically validated. The brain perceives a strict diet as a phenomenon of starvation. As soon as you think you've reached your goal, you're going to be drawn to the calorie foods you used to eat. This vicious circle can lead to a loss of self-confidence.
Playing sports is essential for losing weight
To lose up to 5 kg in 1 month, the sport will be your ally. It will allow you to increase energy expenditure, tone up and stay motivated. Besides the physical aspect, the release of dopamine and endorphin will give you pleasure during your sports practice. These hormones will play a role in your mental capacity to pursue your weight loss goal. If you do not like to do things by halves, the ideal is to offer the services of a personal sports coach. A supervised sports practice significantly reduces the risk of injury and especially the first month, where the coach's advice will be invaluable. Thus, you will practice safety and you will find the line in the best conditions. Find your sports coach
No comments:
Post a Comment