What happens to the body during weight loss?
Today , We will talk about how weight loss is associated with hormones, how it affects your mood and how the process of fat burning occurs…
How fast should we lose weight and why?
Weight loss should never be a quick process. Safe for health and lasting result can be obtained only when adipose tissue is lost, but muscle tissue is retained.
Therefore, weight loss should be gradual, extended over months and years. Safe speed of weight loss is 3-4 kg per month.
If weight loss occurs faster, there is a significant risk of muscle loss. And along with this, there are other risks associated with the loss of protein by the body.
There is a risk of prolapse of the kidneys, pelvic organs, varicose, deterioration of the skin condition up to its sagging in problem areas and hair loss!
In order for excess fat to disappear, you need to create a calorie deficit. That is, make sure that the body expends more energy than it receives. “Based on physiology, an adequate amount of weight loss per week would be 0.5-1% of your current weight. For example, if you weigh 70 kg, then this norm will be from 350 to 700 gr per week.
How not to lose Muscle Mass while Weight Loss?
Often muscle is lost with the loss of fat and water. When losing weight, you must adhere to a balanced diet with an emphasis on protein and adhere to a diet – this will allow you to lose fat, and not muscle mass. “With fasting, strict diets and meals once a day, even with proteins alone, the body simply begins to store reserves in the form of fat and expend muscle mass.
Nutrition should be such that 1.6 gr of protein per 1 kg of weight. For example, with a weight of 70 kg, you need about 110 g of protein per day, this is 30–35 gr of protein on each meal plus a protein snack. On training days, you can and should eat more (especially protein), and less on rest days. You should also include strength exercises.
What happens to the hormones during weight loss?
With a balanced diet, the hormonal background of the body is leveled. If the nutrition program is selected correctly by a trainer or your nutritionist, then no imbalance will happen. Disorders often affect how insulin works.
An unbalanced diet often leads to metabolic disorders associated with this hormone. The most common is insulin resistance, a condition in which cells do not respond to a hormonal signal from the body. That is, the pancreas ceases to cope, and the concentration of glucose in the blood rises – this can lead to diabetes.
Without a balanced amount of carbohydrates in a woman’s diet, the work of female hormones (estrogen and progesterone) can be disrupted to the point that menstruation stops.
Fat cells secrete additional estrogen in both men and women. When in excess, estrogens decrease testosterone and libido, induce muscle loss and increase fatigue. With a decrease in body fat and a decrease in the number of fat cells, many of these symptoms disappear, as hormones gradually return to normal level.
If you follow a very strict diet, you may have problems with hormones such as leptin, gremlin, YY peptide, which regulate the feelings of appetite, hunger and satiety.
Why does irritability appear during weight loss?
Lethargy and irritability are abnormal during weight loss. This means that the diet is not formulated correctly. “Breakdowns and nervousness are possible due to lack of carbohydrates. It is their people who often cut back during weight loss. Glycogen stores (stored glucose in the liver and muscles) are consumed in a few days, and our brain begins to openly starve without its favorite food – glucose. You can only raise glucose levels with carbohydrates.