HOW MANY KILOS CAN YOU LOSE IN A WEEK?

Losing weight can often become an obsession and many people wonder how many kilos can be lost in a week. But before knowing this information, we ask you... do you know what your healthy weight is? Do you know what eating habits you should change? What exercises will help you lose weight?

In this post we are going to talk about weight loss, but with a focus on getting it healthy. Keep reading if you want to know more about nutrition and exercise to reduce extra kilos.

FACTORS THAT INFLUENCE WEIGHT LOSS

There are several factors that can directly influence calorie loss. We indicate some of them:

Constancy and patience

To lose weight, you start a diet and exercise routine that must be followed constantly to be effective. Also remember that this process will take time.

Healthy and balanced diet

Within your balanced diet there should be fruits, vegetables, legumes, fish, cereals or eggs, all of them rich in minerals and vitamins. At the same time you should reduce fat intake and salt intake. Leaving ultra-processed food aside.

Exercise

Following a diet is not enough, you must comply with sports training so that it can help your body to lose weight, but also to maintain a healthy state of fitness.

Age and physical constitution

As the body ages, energy needs decrease, which is why people over 35 years of age find it difficult to obtain their desired weight. As the years go by, muscle mass decreases and fat mass increases. Also, your physical constitution can influence how fast or how you lose weight. The constitution of each indicates the predisposition of the body to act against physical changes.

If you feel in doubt about how to start a weight loss plan, you can always go to a nutritionist, as well as, you can join a gym or create a training plan. You just have to maintain food and sports in constancy and patience, and you will see how little by little your goals are being met.

HOW MANY MAXIMUM KILOS CAN YOU LOSE IN ONE WEEK?

The first thing to keep in mind is that losing many kilos at once is not good for your health, and whenever you want to change your eating habits, you have to be well informed by a professional.

It is recommended to lose 1 kilo a week to lose weight in a healthy way. Although there is no fixed rule that says how many kilos you have to lose. This data is recommended by specialists to have a weight loss within healthy limits.

In addition, you have to set realistic goals when it comes to losing weight, otherwise it is almost certain that you will end up abandoning it. At the beginning of the process, there may be a very noticeable weight loss, because a lot of fluid is also lost. Then, as the weeks go by, the decrease varies according to each body.

If what you want is to know your optimal healthy weight, it is recommended to use the measurement of the Body Mass Index (BMI). And what is the Body Mass Index? It is a tool that measures the relationship between weight and height, providing a number to know if you are at a healthy weight or not. This serves for most of the population as a simple and quick way to estimate health, at least as far as weight and fat are concerned.

Beyond the aesthetic factor, if the BMI indicates some degree of overweight, it should be taken into account that obesity is a chronic disease and that it should be treated with the help of a nutrition specialist.

TIPS TO LOSE WEIGHT IN A WEEK

The guidelines to lose weight in a healthy way are based on consuming a large amount of fruits and vegetables, exercising, drinking water, increasing the consumption of legumes and whole grains, and avoiding ultra-processed foods.

If you are willing to lose kilos and do it more or less quickly, follow these tips that will help you achieve it:

Follow a balanced diet to taste

A healthy and balanced eating plan is one that adapts to taste, routine, economy, food choices and all the particularities of life of each one.

Beware of miracle diets

According to the Spanish Heart Foundation, extreme diets to lose weight fast can cause cardiovascular disorders. You have to be wary of diets in which you lose more than a kilo per week. These types of diets are restrictive and inefficient, and if they achieve weight loss, they do so at the expense of health.

The so-called "miracle diets" are usually characterized by the prohibition of one or several food groups, and that is where the problem begins. If nutrients are not provided in a balanced way to the body , this can increase factors that would put heart health at risk, such as hypertension or cholesterol.

Exercise regularly

Aerobic or cardio exercises increase your heart rate and burn more calories. Some of these activities are: walking, swimming, running, dancing, cycling... In addition, the more muscle groups involved in the exercise, the greater the caloric loss. For this reason, a comprehensive, functional and aerobic exercise is ideal for losing weight in a short time.

There are many gym machines that you can buy for home that perform this type of training, such as:

• Spinning bikes
• Elliptical bikes
• The treadmills
• The Air Bikes

All of them are available in the ATAA Sports online store and with the best prices on the market.

NEGATIVE EFFECTS OF LOSING WEIGHT QUICKLY

You should know, before starting your weight loss plan, that there are some limits and contraindications that must be taken into account. Remember that health always comes first and you have to prevent everything possible. These are the points you should avoid:

The yo yo effect

The yo-yo effect is a process characterized by a sudden loss of weight, with the consequent recovery of lost kilos and possibly exceeding the initial weight. Every time the body is subjected to strict diets, the metabolism reacts and begins to take on a role of resistance and does not respond in the correct way. The way to avoid the yo-yo effect is to acquire healthy habits progressively and sustained over time.

Appearance of flaccidity

Weight loss, if not done with a correct exercise practice, ends up causing sagging skin problems. If you lose a lot of weight, you can end up with sagging, sagging skin folds.

Be very hungry

This may be due to the fact that you are simply eating fewer calories or that you are playing more sports than usual and that makes you hungry.

Process stagnation

Maybe you start off losing quite a few pounds quickly, but then you get stuck and those last few pounds are harder to lose. This is what is commonly called "stagnation".

Have a bad mood

The fault of the possible appearance of a bad mood can be due to the lack of carbohydrates. Most diets cut out carbohydrates to help you cut calories. But cutting out too many carbs can leave your brain without the vital energy stores it needs to function.

SHOULD I GO TO THE DOCTOR BEFORE STARTING A WEIGHT LOSS ROUTINE?

If you have doubts or suffer from any illness, it is best to see a specialist or your trusted doctor. Here we give you some tips that you can follow or that you can modify according to your tastes or needs. The important thing is to always put health first.

Now that you know how many kilos can be lost in a week, you can get going. Although, as we have already mentioned, special care must be taken and not overdo it. Keep your diet in check, your exercise routine always active and you will be able to meet your goals sooner or later. We shouldn't be obsessed with dates, it's okay if we take a little longer to lose weight... the important thing is to do it and feel good! Enter the ATAA Sports online store now to start doing aerobic exercise with our fitness machines.