Is your weight loss healthy and sustainable ? What counts as good weight loss? Why is it crucial to reduce body fat?
Many people turn to strict diets and exercise regimens in an effort to reduce weight quickly. They frequently succeed, too.
But is this kind of weight loss healthful and sustainable?
"More than simply body fat makes up our body weight; it also includes water, bones, muscles, cells and tissues, and organs.
So, rather than aiming to lose that elusive weight on the scale, it is more important to focus on the specifics of the weight loss.
"The majority of the weight you lose in the first few weeks is just muscle (and very little is fat)," "The majority of what you lose in the first few weeks is just water."
What therefore constitutes a successful weight loss?
So, What counts as good weight loss?
According to dietitian Rashi Chahal, a healthy weight loss involves losing roughly a half kilogram (kg) every week and, on average, 2 to 2.5 kilograms (kg) in a month. However, when someone begins to follow a diet, especially if it is a well-written plan, there is a likelihood that they will lose roughly a kg per week. Therefore, dropping 2-3 kgs in a month is generally considered to be a healthy weight loss, Chahal said.
The real metrics of "fat" reduction, however, are a decrease in body fat percentage as determined by a body composition assessment technique and not just the weighing scale.
A decrease in waist and hip sizes as well as reaching the ideal waist:height ratio are required.
Why is it crucial to reduce body fat?
Body fat percentage is one of the key indicators of a person's health, according to Bala Krishna Reddy Dabbedi, a fitness expert and co-founder, director at Fittr.
"A high body fat percentage may make one more prone to lifestyle disorders.
Males should have a body fat proportion of no more than 15%, while females should have no more than 25%.
How can body fat percentage be determined?
The following methods, according to Dabbedi, can be helpful
- Online calculators for body fat
- Skinfold callipers
- A body composition analysis (BCA) or DEXA scan
According to Khopkar, a healthy metabolism depends on possessing the proper percentage of skeletal muscle mass.
"Really, it's not that complicated.
A excellent place to start on your path to better health is by adopting a balanced diet and lifestyle, exercising five to six times per week, getting enough sleep, and checking your levels of vitamin and mineral deficiencies.
Consistency is essential for getting the finest results, he emphasized.
More Read : Which exercise burns the most calories? Exercise burns the most calories | Health Tips
However, if your objective is really high — say, 20 to 30 kg — your body can first go into a "state of shock" that causes you to "drop a little more weight." "During that period, you need to make sure that your levels of minerals, vitamins, and other micronutrients are stable regardless of the cuisine you are eating. They shouldn't be sacrificed. We place a lot of emphasis on carbohydrates, proteins, and fats, but micronutrients also play a significant role despite the fact that the body only requires a little amount of each. Therefore, consuming enough fruits and vegetables or taking supplements is advised, according to Chahal.
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