Losing One to Two Pounds Per Week Is a Sustainable Rate

Research studies suggest that one to two pounds per week is an effective way to lose weight without losing too much water or lean muscle mass. This also reduces your risk of weight cycling after rebound weight gain. If you have an all-or-nothing mindset about weight loss, you will likely create an overly restrictive menu plan or an overly aggressive workout program. Speak with a weight loss specialist to avoid creating a perpetual cycle of lose-gain-lose and learn how to lose weight permanently without experiencing the nagging side effects discussed below:

• Not Losing Fat - Loss of fat-burning muscle mass can limit how quickly you can lose weight going forward. Maintain good protein intake and adding strength exercises can shift the ratio in your favor.
• Fatigue - Calories provide a valuable source of energy to fuel your body. If you are trying to lose weight too fast, it can leave you feeling sluggish, especially if you are also overdoing it in the gym.
• Hair Loss - Your hair needs certain nutrients to stay healthy. If you’re on a quick fix diet and have noticed increased hair loss, thickness, or texture, fast weight loss could be the culprit.
• Muscle Loss- Fortunately, the loss of muscle mass is mostly reversible. Adding resistance training to your weight loss program is the best way to rebuild muscle mass and increase bone mass, especially as you age.
• Loose Skin - Skin stretches over time to accommodate extra body mass. Unfortunately, when the fat and/or muscle mass is lost too quickly, you skin may not have enough elasticity to shrink back.
• Thinking About Food - The best solution for avoiding cravings that involve day dreaming about food is to personalize your menu plan to include eating more foods that keep you feeling full longer.

When you consume less energy or expend too many calories, it can have a negative effect on your energy levels. Apart from feeling fatigued, your mood and cognitive functions can take a hit as well. Seek the advice of an experienced weight loss consultant to learn how healthy carbohydrates from fruit and vegetables, especially legumes, beans, and peas, can reduce hunger and eliminate eating more food than your body needs. To learn more about what you should be eating, contact Metabolic Research Center today.