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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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