Is It Healthy To Lose 5 Kgs In 1 Month?

Do you wish to lose weight? Have you set a certain target in terms of how much weight you desire to lose in a particular time? But, the question is, is it healthy to lose too much weight in a short span of time? Read on to know your answer.

What Is Weight Loss?

Weight loss, in the context of medicine, health, or physical fitness, mentions to a depletion of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. [product sku=”INLF-63″] Weight loss can either happen unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to enhance a real or perceived overweight or obese state. “Unexplained” weight loss that is not generated by a reduction in caloric intake or exercise is known as cachexia and may be a symptom of a severe medical condition. Intentional weight loss is commonly referred to as slim.

What Is The Difference Between Weight Loss And Fat Loss?

Number of people understands that being overweight or obese means you are carrying excess body weight and fat. It’s most common when someone has acquired a large amount of subcutaneous fat on the stomach or thighs and buttocks. But you can literally be skinny and fat at the same time. Visceral fat can gather throughout your internal organs, even though your body may arrive relatively skinny on the outside. And this type of fat poses an even significant risk to your health than a flabby stomach, according to the famous research.

Is It Healthy To Loose 5 Kgs In 1 Month? What Happens If You Loose Too Much?

According to a study, there are many side effects that can happen when you drop too much weight in ie. 5 kg in 1 month is a very short period of time. You might experience constipation, diarrhea, nausea, or abdominal pain. “Your intestine is used to handling different types and amounts of food, so it goes through an initial adjustment period,” it says. “If there’s little food to push along or fewer fats and oils to lubricate the passageway, you reduce the amount of salivation that would aid in stimulating the gut for a smooth digestion”. What’s more, you might also experience headaches and mood swing “Headaches come from running an extended caloric deficit, as your body switches to a dissimilar form of metabolism while you are fasting or crash-dieting. “Your body begins oxidizing fats, and even breaking down muscle to transform these energy sources into a usable energy form called ketone bodies. During the period where your body is converting from utilising glucose to ketone bodies, it transiently manages another form of stored energy named glycogen that is good for meeting short-term energy requirements. But once glycogen stores are exhausted, your insulin and adrenaline levels differ and your brain is starved for a little period until the ketones kick in. When this happens, you can simply get a headache or mood swings as nasty side effects due to transfer in hormones. If those mood swings aren’t bad enough throughout the daytime – they might be even worse due to an inadequate amount of sleep that can occur when you are losing too much weight on a restrictive diet and also fitness plan. Sleep is disturbed because of alternating stress hormones, including cortisol, insulin and adrenaline. Your body is utilizing these hormones to fine tune your metabolism to compensate for fasting, but these hormones can mishmash with your sleep-wake cycle, as well as make you feel bad in general. In more supreme cases, malnutrition can result and lead to a host of signs and symptoms like dizziness, reduced energy, and swelling of the body. This will also keep you at risk for evolving secondary conditions like anaemia, muscle wasting, and brittle hair.

Risks Of Losing Weight Too Quickly

While it’s tempting to try and lose weight fast, it’s normally not recommended. Diets that encourage rapid weight loss are frequently very low in calories and nutrients. This may keep you at risk of many health issues, especially if you follow a rapid weight loss diet for several weeks. Here are some risks of losing weight too quickly.

You May Lose Your Muscle

Losing weight is not always the same as losing fat. While a very small-calorie diet may aid you to lose weight fast, a lot of the weight you lose may come from muscle and water.

It May Slow Down Your Metabolism

Decreasing weight too fast may lessen your metabolism. Your metabolism regulates how many numbers of calories you burn in a single day. A slower metabolism means you burn fewer calories each day. Many popular studies have found that losing weight fast by eating fewer calories may cause you to burn up to 23% fewer calories per day. Two reasons why the metabolism drops on a very low-calorie diet are a loss of muscle and a fall in hormones that regulate your metabolism, such as thyroid hormone. Unfortunately, this drop in metabolism may last long after you finish dieting.

It May Cause Nutritional Deficiencies

  If you’re not consuming enough calories daily, you may be at risk of a nutritional deficiency. This is because it’s hard to eat adequate important nutrients like iron, folate and also vitamin B12 on a low-calorie diet. Below are some consequences of nutritional deficiencies. Hair Loss: When you consume too few calories, your body might not get adequate nutrients to support hair growth, which may cause hair loss. Extreme Fatigue: You may not be getting an adequate amount of iron, vitamin B12 and folate on a very low-calorie diet, which may put you at risk of extreme fatigue and anaemia. Poor Immune Function: Not getting enough calories and nutrients may weaken your immune system and increase your risk of infections. Weak and Brittle Bones: May be caused by a lack of vitamin D, calcium and phosphorus in the diet. Fortunately, you can avoid a nutritional deficiency by consuming a diet rich in whole, unprocessed foods. These foods consist fewer calories per gram and are also quite filling, which may help you lose weight.

It May Cause Gallstones

Gallstones are hardened pieces of material that shape inside the gallbladder. They can be one of the painful side effects of losing weight too fast. Normally, your gallbladder releases digestive juices to break down fatty food so it can be digested. If you’re not eating much food then your gallbladder won’t have to release the digestive juices. Gallstones can form when substances inside the digestive juices sit for a while and have time to join together. The gallstones can become stuck inside the opening of the gallbladder and cause a gallstone attack. This may cause severe pain and indigestion.

Other Few Side Effects

Losing weight quick on a “crash diet” or very low-calorie diet is linked to several other side effects, including:

• Hunger
• Fatigue
• Irritability
• Feeling cold
• Muscle cramps
• Dizziness
• Constipation or diarrhoea
• Dehydration

If you want to lose weight and keep it off, aim to lose it at a slow but in a steady rate is in a month one should only lose 3 Kg weight as more then that can lead to muscle loss and few other side effects. Very famous researches show that slow, steady weight loss is easier to manage long-term because it’s better for developing healthy eating behaviours, and is much secure than very fast weight loss. Losing weight too fast may enhance your risk of side effects including muscle loss, lower metabolism, nutrient deficiencies, gallstones and many other risks. This is especially accurate if you try to lose weight suddenly without support from a health professional. Although slow weight loss will not sound as appealing as fast weight loss, there is a large number of ways to help speed up weight loss safely. For example, you can enhance your protein intake, cut back on sugar and starches, and drink more green tea. Slowly alter your eating and exercise behaviours will help you lose weight and keep it off in the long run. [product sku=”INLF-61″]