Overweight: At what speed losing weight is very unhealthy

Overweight: At what speed losing weight is very unhealthy

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Overweight: Losing weight too quickly could be dangerous
Some people who want to reduce their weight try this with sometimes extreme methods. However, if you reduce your daily calorie intake too much, you can harm your health. It also increases the risk of the so-called yo-yo effect.

Amount of calories consumed daily
Some want to do something for their figure, others focus on health reasons: diets are trendy. Whether you are successful with this depends not only on the method - e.g. low carb or low fat - but also on how quickly you want to reduce weight. If the amount of calories you consume per day is too small, the possible short-term weight loss success can quickly disappear. Health can also be affected.

Long-term change of diet
Since diets often only cause obesity to increase due to the yo-yo effect, experts often warn against incorrect weight loss. In order to lose weight without a yo-yo effect, the diet has to be changed consistently in the long term - and one should not expect too rapid success.

Prof. Dr. med. Helmut Gohlke from the board of the German Heart Foundation explains in a heart foundation consultation that people who want to lose weight should use simple values ​​to make sure that the daily amount of calories is not too low. Otherwise, according to the expert, significant problems can arise.

1.5 kilograms less per month
The emeritus chief physician of the Department of Clinical Cardiology II in the Heart Center Bad Krozingen refers to recommendations of the German Obesity Society: "In order to reduce body weight, a daily energy deficit of around 500 kcal / day, in some cases even higher, be striven for. "

An example: With a normal body weight of 80 kg and moderate activity, the calorie requirement is in the range of 2,400 kcal / day. A weight loss of 1,900 kcal / day would therefore make sense for losing weight.

With such a calorie reduction, a weight loss of about 1.5 kg per month can be achieved, which would result in 4.5 kg weight reduction in a quarter of a year if consistently implemented.

There is a risk of a yo-yo effect
As it says on the website of the German Heart Foundation, the calculation of the daily energy requirement is based on the rule of thumb normal body weight (kg) x 30 kcal, which offers a simple and, in many cases, adequate assessment option for moderate physical activity.

With stricter diets with a more reduced caloric intake, there is a risk that the body will go into too much savings, lose muscle mass and then have a yo-yo effect if the original diet is used again.

Basically, after losing weight, you should no longer eat in a way that led to obesity, but rather follow a kind of permanent diet with fewer calories.

A varied diet with plenty of fruits and vegetables
Prof. Gohlke also explains in the office hour that there is no need to worry about a possible undersupply with regard to vitamins and minerals if, as recommended, the calorie reduction is around 500 kcal / day, and at the same time with a varied diet plenty of vegetables and fruits including nuts, milk and whole grains are respected. A risk could only exist with a greater calorie reduction.

Anyone who still strives on a diet with an energy deficit of more than 500 kcal / day should only undertake this with medical advice. In such cases, various points would have to be clarified, for example how muscle loss can be counteracted with targeted exercise programs. (ad)

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