I always realize that many people have totally unrealistic ideas about how much and how fast they can lose fat. In two months they would have liked to lose the weight they had fed up for years. On the other hand, then the people who have started a diet and give full-throttle. Calories were endlessly painted, 5 times of sport completed in a week and then the disillusionment, 1kg less. That can not be, only 1kg?
Let's look at the theory first, what it means to lose 1kg of body fat. 1kg pure fat contains 9000kcal. But since body fat not only consists of fat but also contains some water and the conversion of fat into energy itself also requires energy, 1kg body fat corresponds to approx. 7000kcal one must save. Sounds quite simple and simple.
However, there is only a small area where our metabolism decreases linearly. A long-term study over 9 months has impressively demonstrated this. One group was allowed to eat 1,500 kcal per day, the other 500 kcal. After 9 months both groups had actually decreased.
The group with 1500kcal felt good all the time, and they did not have much trouble after that. So that they did not decrease further, they could increase the Kcal again to 2000 kcal daily.
In contrast, the 500kcal group. They were already lethargic and depressed during the diet. Even after the diet, they had massive problems. Their metabolism was so down-regulated that they increased already with 2000 kcal daily strongly again. They all suffered a classic Jojoeffekt!
If we now assume that most people have a consumption of 2000-3000kcal depending on sex, weight, age and exercise (clearly there are also exceptional cases that consume significantly over 3000kcal, but these are mostly people who also do not have weight problems ), and as can be seen from the study less than 1500 kcal daily (as a guideline) make no sense, then we can save 500-1500kcal per day. This gives 3500-10500kcal which can be saved relatively easily, which corresponds to 0.5-1.5kg / week, which can be taken long term.
If you take off more slowly than 0.5kg per week, I would personally tighten the screw. Either by more everyday movements, the metabolism by means of force or interval training or by the reduction of the Kcal, as long as there is still room for manoeuvre and is not already at 1500 kcal. There are different reasons why I do not consider a too slow slimming as optimal:
- If one takes only slow, the motivation decreases automatically with the time and it becomes increasingly difficult.
- A metabolism of too little food gets suffers and sinks with time. Even if you can control it (overeating / undereating, force training, interval training), a metabolism still suffer permanently. For this reason, it makes sense to get to the target at some point and to bring back enough Kcal.
- Continually too little Kcal beat also on the mind and the energy/vitality
On the other hand, if you take off faster than 1.5kg per week, this is an absolute alarm signal for your body! It begins to protect itself from the supposed starvation. It becomes lethargic, can be subject to strong mood fluctuations, the body temperature drops, the immune system weakens, etc. The metabolism thus adapts and switches into the hunger mode. From there you are in a dead end. I have already experienced people who have lost no more weight with 1000kcal every day.
To repair such a metabolism takes time because you have to take 1-2 steps back before it goes back. This does not help the confidence in one's own body.
Especially in the first 1-2 weeks of a diet, but it can quite time even lose more weight loss. At the beginning of the changeover, a lot of water is lost by emptying the carbohydrate storage. However, if you continue to eat more than 1.5kg / week after the first 2 weeks, you should eat again as soon as possible.
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