LOSE WEIGHT FAST IS MORE EFFICIENT, BUT REQUIRES CARE WITH MUSCLES AND SPINE

Lose weight fast makes people lose more weight at the end of the regime. This is the conclusion of a study conducted at the University of Melbourne in Australia. However, tuning the body in a short time without exercise can lead to loss of muscle mass instead of fat, bringing health risks.

Research has shown that people who lost 1.5 kg per week, on a diet with 12 weeks in duration, had a better outcome than those who lost weight slowly to 0.5 kg per week for 36 weeks. The results were that 78% of those who lost 1.5 kg lost more weight at the end of treatment, compared to 48% of another group.

The extreme side, the study also warns against a radical weight loss (2.5 kg on average per week, four weeks) with very restrictive diets because it would involve a number of consequences for the organism.

There is no ideal amount of weight to lose in a week, as each person reacts. But it is almost a consensus to consider a range between 1 kg and 1.5 kg per week, without violent caloric restriction, a reasonable number.

"Weight loss depends on several variable factors such as age, initial body weight, metabolic rate, stress level, type of work and physical activity. If two people do the same diet they will have different results, "justifies the orthomolecular medical Tamara Mazaracki, Rio de Janeiro.

For a physiologist Egberto Moura, professor of Biology, State University of Rio de Janeiro (UERJ), and the default security varies with the organism.

"Some people lose 4-6 pounds in a month, just with diet and exercise. There is no problem, provided they are accompanied by a doctor. However, if the loss is severe, from 2.5 kg per week, and in a short time, the consequences of water imbalance, vitamin and energy, produce an absolute physical discomfort and even mental, which produces the withdrawal of treatment adopted, "says Egbert.

Body fat x lean mass

According to physiologist Raul Santo de Oliveira, a professor of exercise physiology at the Federal University of São Paulo (UNIFESP), usually for the individual to lose weight quickly, he resorts to risky assets as consumption of drugs, dangerous and restrictive diets and starvation. "In this process there is much loss of fluid, which takes away minerals and other important nutrients, besides the reduction of lean mass (muscle)".

According to the physiologist, is healthy gain muscle and lose fat, and the safety margin for this to happen be to lose 3-4 kg in a month. "If a person loses too much body lean during a treatment is because something is wrong. It may be the formulation of medicines, physical activity program or diet that is inadequate, "says Moura.

Remember that muscles burn more calories than fat, and when you lose more muscle than fat and water occurs plateau effect, that is, if parking in a certain weight, and most who work it, the pointer of the balance not lower.

The spine also suffers

The rapid weight loss is still associated with serious back problems and of course posture. Blame it on flaccid muscles that installs in a generalized body. "The loss of lean mass directly affects the skeletal muscles that support the spine. This can cause pain. It is so important to practice some strength exercise when losing weight to strengthen muscles, "justifies Raul Oliveira, UNIFESP.

"The muscles without tone or function without losing consistency, retreat, get smaller in length and lose the ability to lengthen and allow movement," added Marcelo Garcia, Personal Space, which emphasizes: "90% of people over 27 years who come to the clinic have some physical imbalance that triggers the pain. The reason is almost always a combination of crazy diets without physical activity. “

When the pain began to be chronic, especially in the lumbar region, it is good to consider, because in an advanced stage may signal a beginning of hernia or protrusion.

"Among the nutritional deficiencies that caloric restriction are very radical can cause a lack of calcium and magnesium, which contributes to the weakening and loss of bone density, making bones porous and fragile," added the Mazaracki.

Controlled physical activity

In contract to lose weight, physical activity is necessary, but caution is needed to avoid exaggeration, overload and consequently muscle exhaustion.

The sedentary need care twice - starting slowly, but keeping a regular frequency of 4 or 5 times a week. The choice of mode is also important in this crucial transformation that is out of the inertia of rest and goes work out.

"It's essential to choose something that gives pleasure, that's the only way to keep the pike and discipline. The bonus is a good physical conditioning and cardio respiratory and a faster metabolism, due to the increased muscle mass, "recalls the doctor orthomolecular.

"A good start, that does not compromise anything, is walking. Walk at least an hour every day of the week, keeps the cardiovascular system in shape, and prevent obesity, "advises Egberto. And nothing of running at the first signs of weight loss. The muscles may not be prepared for the overload.

Apart from the doubt

To get to know how much was lost lean mass or fat in a weight loss program, only appealing to the same technology, it is difficult to estimate without the aid of appropriate measuring equipment.

"With medical supervision is possible to evaluate the individual's body. A good method is considered highly accurate, to measure the percentage of fat, lean mass and water is the bioimpedance, "recalls the endocrinologist Vania Nunes, a professor at the Faculty of Medicine of Botucatu, Universidade Estadual Paulista.

Another option is to do a survey with plicometer, which measures the level of body fatness.