A Few Words About Weight Loss
Weight loss is a topic that concerns many, but is often surrounded by myths and misinformation.
Quick diets promise easy weight loss in a short time, but the truth is that the weight loss process is more complex and requires a careful approach.
In today’s article, we will examine whether losing 5 kg in 30 days is realistic and healthy, and what are the key factors that affect the success of a weight loss program.
How Many Kilos Can I Lose in a Month?
Weight loss depends on many factors such as metabolism, physical activity, the diet plan you follow, and consistency with the program.
Most experts suggest that a healthy and sustainable weight loss is 0.5 to 1 kilo (Kg) per week.
This means that in a month you can lose 2-4 kilos.
If you want to lose more weight, like 5 kg in 30 days, it is possible, but requires a careful approach and guidance from a dietitian.
Rapid weight loss carries risks if not done correctly. It’s important to avoid extreme diets that lead to significant weight loss in a short time as they can lead to:
- Increased Loss of Muscle Mass
Rapid weight loss doesn’t necessarily mean fat loss, which is the main goal of a weight loss diet program.
Rapid weight loss is often accompanied by significant loss of muscle mass and fluids. That’s why a number on the scale should not be evaluated in isolation without simultaneously assessing the change in body composition.
- Nutritional Deficiencies
Quick and strict diets often don’t meet the body’s needs for essential nutrients.
This can lead to nutritional deficiencies of vitamins and minerals, which may affect your good health.
- Slowing Down of Metabolism
Quick diets usually involve intense calorie restriction, which can lead to a significant slowdown of metabolism.
During the diet – especially prolonged calorie-restrictive diet – the body significantly reduces its calorie burning to adapt to the lack of food.
This makes weight loss more difficult and significantly contributes to the plateau phenomenon that many experience during a diet. Or to the sudden weight gain after the initial weight loss.
In conclusion, the most effective approach is to aim for a rate of weight loss that is sustainable in the long term and to adopt new healthy habits that will help you maintain a healthy weight throughout your life.
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Book AppointmentWhat Factors Affect Weight Loss?
Weight loss is not a simple equation of calories (calories in, calories out), but is influenced by many factors that determine the rate and effectiveness of the process.
Key factors affecting weight loss are:
Diet
Successful weight loss mainly depends on the diet and the diet plan you will follow.
The basic principle of weight loss is creating a negative calorie balance, meaning consuming fewer calories than your body “burns”.
Specifically, the total daily energy intake (the sum of calories you consume from food and drinks), should be consistently lower than the total energy expenditure (the sum of calories burned by our body throughout the day).
For safe and effective weight loss, consult a dietitian. The dietitian is the most suitable professional to design a personalized diet plan tailored to your needs.
A properly designed program focuses not only on quantity (how much we eat) but also on quality (what we eat), ensuring balanced intake and nutrition.
Metabolism
Metabolism (or metabolic rate) reflects the total energy that the body spends daily to maintain its basic functions.
When your metabolism is functioning normally, the weight loss process is more effective and easier.
Conversely, a “slow” metabolism can make weight loss a difficult and time-consuming process.
Factors such as age, muscle mass, hormones, and diet affect the rate of metabolism and the body’s ability to burn calories.
Physical Activity
The combination of proper nutrition and exercise is the ideal solution for effective and sustainable weight loss.
How Does Exercise Help?
- It increases calorie burning, contributing to the creation of an energy deficit – a basic prerequisite for weight loss.
- It boosts metabolism, helping the body burn more calories even at rest.
- Improves body composition, as resistance training (e.g., weights, bodyweight exercises) contributes to maintaining muscle mass and greater fat loss during a period of weight loss
General recommendations for physical activity
As a general rule, for adults (18 to 65 years old) it is recommended:
- At least 150-300 minutes/week of moderate-intensity aerobic exercise or 75-150 minutes/week of high-intensity aerobic exercise.
- At least 2 times/week muscle strengthening exercises.
Tip: Incorporate a form of exercise you enjoy into your daily routine for long-term results and better overall health and well-being.
Sleep
Adequate sleep is essential to achieve the desired weight loss, in combination with proper nutrition and exercise.
On the contrary, poor or disturbed sleep can hinder weight loss, as it affects essential hormones and behaviors related to body weight regulation. Specifically:
- It disrupts hormones that regulate appetite and satiety, increasing feelings of hunger and decreasing feelings of fullness.
- It increases the desire for calorie-dense foods, such as comfort food, leading to increased energy intake.
- It increases emotional hunger, leading to overeating.
- It reduces energy levels, making physical activity more difficult.
How many hours of sleep do you need?
The general recommendations for adults (18-65 years old) are 7-9 hours of quality sleep daily.
Tip: Improve your sleep quality by maintaining a consistent sleep schedule, avoiding caffeine and screens before bedtime for better hormonal balance and more effective weight loss.
Anxiety and stress
Chronic anxiety can increase levels of cortisol, the “stress hormone”. Cortisol can affect hormones that control appetite and lead to an increase in feelings of hunger.
Also, stress intensifies emotional hunger. This results in often turning to foods high in calories, fats and sugar, such as chocolate, ice cream, pizza or some other “unhealthy” snack, to relieve this negative emotion.
These make it difficult to adhere to a diet plan and consequently lose weight. Proper stress management is important for regulating appetite and dietary choices.
How to manage stress for better weight control?
- Physical activity – Exercise reduces cortisol levels, helps release endorphins (happy hormones) and improves mood.
- Relaxation techniques – Meditation, yoga, and deep breathing help reduce tension and stress.
- Balanced diet – A proper diet can help with mood and stress, with nutrients like magnesium, tryptophan, and omega-3 fatty acids.
- Quality sleep – Stress can disrupt sleep, but inadequate sleep can also intensify stress levels, creating a vicious cycle. A consistent sleep schedule helps reduce stress and improve overall health.
- Social support – Communicating with friends, family, or professionals can help better manage stress
Hydration
The Adequate hydration plays an important role in weight management, as it can:
- Boost metabolism, increasing energy expenditure.
- Increase feelings of fullness, reducing overeating.
- Improve athletic performance, supporting physical activity.
However, hydration alone does not lead to weight loss, but it is a valuable tool when combined with proper nutrition and exercise.
General recommendations for hydration
According to the European Food Safety Authority (EFSA), the daily adequate water intake is:
- 2 liters/day for adult women
- 2.5 liters/day for adult men
This amount includes all sources of water, namely drinking water, beverages, and food.
Water needs vary from person to person and are affected by factors such as physical activity, ambient temperature, and body composition.
For optimal hydration, it’s important to listen to your body’s thirst signals and adjust your fluid intake to your individual needs.
Health issues
Certain endocrine disorders can affect metabolism, making weight loss more difficult.
Health conditions that affect metabolism and weight:
- Hypothyroidism – The reduced metabolic rate can cause weight gain & difficulty in losing fat.
- Cushing’s Syndrome – Increased cortisol levels can lead to fat storage, especially in the abdominal area.
- Insulin resistance & type 2 diabetes – Linked to difficulty in weight regulation and increased appetite.
- Polycystic Ovary Syndrome (PCOS) – Can affect weight management due to hormonal imbalances.
Early diagnosis & appropriate treatment by a doctor are essential for restoring hormonal balance and more effective weight management.
If you’re experiencing unexplained weight gain or difficulty losing weight, a dietitian in collaboration with your treating physician can help develop a personalized nutrition plan that takes into account any underlying conditions.
Conclusion
Weight loss is a complex process that requires patience, consistency, and a comprehensive approach, considering all factors that influence it.
From balanced nutrition and exercise to proper hydration, adequate sleep, and stress management, every element plays a crucial role in achieving and maintaining a healthy weight.
Although the weight loss journey may seem difficult, guidance from a dietitian and a personalized approach will help you achieve your goals safely and without exhausting methods.
Successful weight loss is not just about a diet, but long-term changes in nutrition and lifestyle that lead to optimal health and well-being.
Persist in your goal and remember that every small step counts.
