The Dangers of Rapid Weight Loss

With summer fast approaching, a lot of us want to shed the winter weight, and want to do it quickly. However, be warned about the dangers of rapid weight loss. The American College of Sports Medicine recommends doing 150-250 minutes of moderate-intensity physical activity per week just to prevent additional weight gain. To lose weight, […]

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With summer fast approaching, a lot of us want to shed the winter weight, and want to do it quickly. However, be warned about the dangers of rapid weight loss. The American College of Sports Medicine recommends doing 150-250 minutes of moderate-intensity physical activity per week just to prevent additional weight gain. To lose weight, more than 250 minutes a week is recommended. This translates to more than 30 minutes per day, seven days a week. Obviously, increasing movement goes hand in hand with decreasing calorie intake. The newest recommendations by ACSM for long term, sustained weight loss is to lose a ½lb-2lbs a week. But what happens when you are too aggressive and weight comes off too quickly? Rapid weight loss can result in some serious health risks including:

-Gallstones (12-25% of people who lose a substantial amount of weight over several months get gall stones)

-Dehydration

-Malnutrition

-Electrolyte imbalances

Outside of these health risks, there are other side effects that can result from rapid weight loss as well including:

-loose skin around the abdomen, arms and legs which can cause mental distress and may even cause chafing

-Headaches

-Irritability

-Fatigue

-Dizziness

-Constipation

-Menstrual irregularities

-Hair loss

If you are trying to lose weight remember slow and steady wins the race. Do your research before you buy into one of the latest diet fads, cleanses, or supplement products that you are tempted to try. Always avoid severe caloric restriction diets (unless directly under a doctor’s care), and question diets that have you drinking your calories instead of eating them. Now let’s get ready for some healthy weight loss!

#healthyweightloss

Sophie Pratola

Personally Trained By Sophie

704-604-1518

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The Dreaded 40: Changes that occur as we age & how to stay young!

Nobody looks forward to turning the dreaded 4-0. There are lots of changes that occur in our body as we age. For example, resting metabolic rate drops about 2% per decade. This leads to a decreased need for calories to maintain your weight. This translates to approximately 100 fewer calories needed per day. When you […]

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Nobody looks forward to turning the dreaded 4-0. There are lots of changes that occur in our body as we age. For example, resting metabolic rate drops about 2% per decade. This leads to a decreased need for calories to maintain your weight. This translates to approximately 100 fewer calories needed per day. When you don’t cut those calories through diet, or burn them with exercise, it leads to creeping obesity. Other things to keep in mind as you age is the change in fat distribution throughout the body. Fat becomes more visceral (surrounding your organs) and less subcutaneous leaving you more prone to heart disease. To add insult to injury, the number of fat cells in women actually increases during menopause due to a surge of hormones. Keep in mind as we age postural changes also may occur. The shoulders may become more rounded and the chin can drop forward. Combine this with a loss in bone density that occurs at an alarming rate of 1% per year starting at the age of 35, and progresses up to 3-5% for women during the first 5 years after menopause. Some other considerations as we age include a decreased aerobic capacity of 10% per decade, and degeneration of all body tissues. If you are still reading and haven’t given up because you are thoroughly depressed, keep this in mind; a lot of these issues can be prolonged or even prevented with a healthy lifestyle. Follow these 7 steps to ensure you age gracefully.

  1. Include strength training (especially rowing exercises to ensure posture)
  2. Incorporate aerobic & anaerobic exercises
  3. Do postural training
  4. Incorporate balance training
  5. Work on improving/maintaining flexibility
  6. Do mind body relaxation training and manage stress
  7. Be sure to have proper nutrition

#stayyoungforever

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie