trying to lose Weight Increasingly, many people resort to strict diet and workout routines. And often, they are successful too. But is this how to lose weight sustainable And does that count as healthy? “Our body’s weight is made up of many components, such as water, bones, Muscles, cells and tissues, organs, and not only body fat. So, it is not the elusive weight on the scale that we aim to drop, but it is actually the ‘what’ of the weight you dropped,” Mihira AR Khopkar, celebrity, sports and Olympic nutritionist, told indianexpress.com,
Explaining, she said that “losing 20 kilos, most of which is muscle (and a little fat), is actually worse than when you were adding back 20 kilos.” She further shared that “all you lose in the first few weeks is just water.”
So, what counts as good weight loss?
Good weight loss According to nutritionist Rashi Chahal, when you lose about half a kilo every week, and on an average you lose about 2 to 2.5 kilograms in a month. “But what usually happens is that when one starts following a diet, especially if it is a well-written plan, they are likely to lose around one kilo per week. So, on an average, losing 2-3 kg in a month is also good weight loss,” Chahal mentioned.
But, the objective should be to lose fat and gain muscle, Khopkar said. “The actual measure of fat loss is a drop in body fat percentage, as assessed through a body composition assessment technique, not just a weight scale. This is a drop in waist circumference, a drop in hip circumference, and corrected Waist:height ratio has to be achieved,” she said.
A healthy diet can help with your fitness goals (Photo: Freepik)
Why is it important to reduce body fat?
Bala Krishna Reddy Dabbadi, a fitness expert and co-founder, director of Fitter, said body fat percentage is one of the key indicators of a person’s health status. “A high body fat percentage can put you at higher risk of lifestyle diseases. A body fat percentage of 15 or less is recommended for men, while a body fat percentage of 25 or less is recommended for women. It is recommended,” said Dabbedi indianexpress.com In an earlier conversation.
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How to measure body fat percentage?
According to Dabbadi, the following methods can help
– online body fat calculator
– skinfold calipers
– A DEXA or BCA (Body Composition Analysis) scan
Khopkar explained that having the right proportion of skeletal muscles is important for a healthy metabolism, “It’s not really rocket science. Following a healthy diet routine and lifestyle, and exercising five-six times a week, getting good sleep, making sure you are not deficient in any vitamins/minerals, can improve your health. A good way to start the journey. For best results, remember that consistency is key,” he stressed.
But if your goal is too high – around 20-30 kg – your body may go into a “shock state” initially, causing you to “lose a little more weight”. “During that time, you have to make sure that no matter what diet you’re following, your minerals, vitamins, and others” micronutrients Levels are under check. They should not be compromised. We mainly focus on carbohydrates, proteins and fats, but micronutrients play a big role even though they are required in small amounts by the body. Hence, adequate amounts of vegetables and fruits or supplements are recommended,” Chahal said.
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