Weight Loss shouldn’t be too Rapid

        Experts advise that approximately 96-98% of dieters return to their initial weight within two to three years. The rate of weight loss grows with that of weight recovery. Additionally, unduly restricting calorie intake can lower the metabolic rate and consequently hinder weight loss. The ideal way to lose weight depends on the establishment of a desired weight, and then losing weight through a daily 500-1,000 calorie negative energy balance (i.e.) the balance between the increase in energy consumption and reduction of energy intake.

        Apart from rapid weight loss being unfavourable for maintaining weight, most of the reduction in body weight derives from lean body mass under that or medium-speed weight loss is mainly constituted by water and proteins in the body. Generally, the decline in exercising capability is due to the reduction in lean body mass. Compared to dieting alone, diet in conjunction with negative energy balance of exercising can reduce the loss in lean body mass.

Reasonable Weight Loss Strategies

1. Practical elaboration of body composition and target weight – Unpractical target weight only affects your weight loss plan. Bear in mind that an individual being fat or thin is not determined only by weight but an analysis of integrated body composition.
2. oncrete development of negative caloric balance plan – It is not advisable to reduce weight by more than 1kg or 0.5kg per week for men and women, respectively. To lose 0.5kg to 1kg, the negative calorie balance should be 500-1,000 calories per day. In daily meals, the individual should not reduce the upper intake to more than 300 calories. The remaining calories should be consumed through exercise in order to reach the goal of negative energy balance.
3. Daily log of meals and exercises – Mark down your weekly dietary data, mealtimes, snack hours, serving size, as well as the time and intensity of exercise. You can write down your feelings after meals and exercising. This enables you to self-review eating habits and reduce the amount of unnecessary food intake due to temptation.
4. Timely and moderate food intake – Regular food intake can prevent hunger. Daily breakfast is a must and should be the heaviest of the three meals, while dinner should be light. Food intake before, during and after exercise should comply with proper nutritional guidance to prevent the depletion of muscle glycogen and the obstruction of its recovery.

Bibliography:

1. Monique Ryan 2007. Sports Nutrition for Endurance Athletes 2^nd Edition.
2. AIS Sports Nutrition, AIS © Australian Sports Commission (2010). In Weight Loss. Retrieved February, 2014 from: http://www.ausport.gov.au/ais/nutrition/factsheets/body_size_and_shape/weight_loss
3. Ronald J. Maughan (2004). Nutrição Desportiva do Volume VII da Enciclopédia de Medicina Desportiva (Yang Zeyi)