How to lose weight and not gain it back. Dropping five kilos with a crash diet for your upcoming date sounds like a good idea – but it’s not! Everyone loves a quick fix (particularly when it comes to shedding weight). But, quick weight loss is bad for your health and it’s also unsustainable .
Why crash diets fail you.
Losing weight rapidly comes with various health risks including nausea, fatigue and an upset stomach. It also increases your risk of rebound weight gain. Here are some of the main factors to consider, before you sign-up for the next ‘6 weeks to slim’ diet:
1. You’re probably not just losing fat.
A healthy rate of weight loss means dropping between a half to one kilo per week. If you lose more, you might burn water or muscle because your body finds it difficult to burn large numbers of fat calories in a short amount of time.
2. Your fluids become unbalanced.
Electrolytes are chemicals that help your muscles contract and helps your heart beat properly. When you lose weight too fast, most of it is water. Losing too much water weight disrupts the balance of electrolytes, like minerals.
3. There are side-effects.
In some cases, losing weight too quickly causes dehydration, gallstones, malnutrition and an imbalance of electrolytes. Headaches, constipation, dizziness, irregular periods, muscle and hair loss and fatigue are other possible consequences.
4. Your metabolism dips.
Rapid weight loss kicks your body kick into survival mode. This also means some of your body’s systems, including your metabolism slow down to use less energy. A slow metabolism burns fewer calories a day and makes it easier for you to gain weight while eating less food.
1. Set a realistic goal.
Don’t pressure yourself to lose 20 kilos a month. A good rule of thumb is to try and lose five to 10% of your body weight over six months and between half a kilo and one kilo a week. Aim for steady weight loss.
2. Get real.
Stop aiming for perfection and go for sustainable and manageable instead. The 80/20 rule is a good place to start. About 80% of the food in your diet comes from whole foods and the leftover 20% can be treats. This works well because you aren’t depriving yourself of any food, so it’s easy to maintain.
3. Keep it simple.
From Banting to intermittent fasting, search “weight loss plans” on the Internet and you’ll be overwhelmed with options. And when you’re overwhelmed, you’re likely to throw in the towel. Don’t overthink your weight loss journey.
4. Write it down.
When you commit something to paper, you’re holding yourself accountable. Every day, write down whatever you’ve eaten, including snacks and drinks. Also include the amount and kind of exercises you’ve done for the day.
5. Get moving.
Your diet alone won’t help you lose weight. Aim for at least 150 minutes of moderate physical activity each week. For example, brisk walking.
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“Al-Fatiha,”
بِسْمِ اللَّهِ الرَّحْمَنِ الرَّحِيمِ (1)
الْحَمْدُ لِلَّهِ رَبِّ الْعَالَمِينَ (2) الرَّحْمَنِ الرَّحِيمِ (3) مَالِكِ يَوْمِ الدِّينِ (4) إِيَّاكَ نَعْبُدُ وَإِيَّاكَ نَسْتَعِينُ (5) اهْدِنَا الصِّرَاطَ الْمُسْتَقِيمَ (6) صِرَاطَ الَّذِينَ أَنْعَمْتَ عَلَيْهِمْ غَيْرِ الْمَغْضُوبِ عَلَيْهِمْ وَلَا الضَّالِّينَ (7)
(1) In the name of God, the infinitely Compassionate and Merciful. (2) Praise be to God, Lord of all the worlds. (3) The Compassionate, the Merciful. (4) Ruler on the Day of Reckoning. (5) You alone do we worship, and You alone do we ask for help. (6) Guide us on the straight path, (7) the path of those who have received your grace; not the path of those who have brought down wrath, nor of those who wander astray.
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