Why is more weight lost at beginning of diet?
I know that when you lower you calories, you will lose weight slower as the diet goes on, but is there a way to make every week of your diet like the first week?
There is a couple of reasons for the sudden drop, when you start a diet or fitness program.
Generally, people change things without actually knowing what they are doing. To be honest, a very large majority of people who go on diets, do them incorrectly. Many people cut large amount of calories when all they need to do, is switch the quality of the calories.
The body needs a certain amount of calories to maintain a higher metabolism. Take me for instance…
I am:
Male
6′
195
Pretty Fit
Muscular.
So, due to my high level of fitness, I am suggested to consume anywhere from 2800-3400 calories a day depending on the intensity of my workout. Something like 2100 of that is just keeping my body alive. It is the calories I burn walking around, sleeping, sitting, the daily grind. Then my workouts burn anywhere from 800-900 calories. There is usually a little bit extra as a buffer.
So if I go on a "diet" as most people believe them to be, and cut say 500 calories, my body will react very poorly. The first week or so, I will probably drop 5-10 pounds. Why is that bad? It is bad because your body gets confused. My body is used to consuming 3100 calories, so I have a high metabolism to support it. If I keep up my workouts and reduce my calories, my body will keep the high metabolism and burn huge amounts of calories. After a week, your body realizes that you aren’t eating as much and goes into "starvation mode."
Starvation mode reduces your metabolism and holds on to your fat cells. It believes it is starving itself so it conserves fat cells and slows metabolism as a survival tactic. This is why after about a week or so, your body slows down weight loss. You aren’t burning fat anymore, but you are actually burning muscle tissue, which is completely contrary to your purpose of working out.
So if you wish to have a diet and keep losing weight, you need to eat enough calories, but make sure they are GOOD calories. Its not a matter of not eating as much, but eating things that are good for you and are not empty calories.
Actually, you don’t need to diet per se if you want to lose weight, I discovered this at the website in the box below, they have a lot of guidance, I shed 7 pounds by taking their advice.
References :
hawort.slimmingblog.info
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References :
Step it up a notch every week. More cardio, more muscle workouts, or less calories.
References :
change the food and change the exercise. but do more of both
References :
There is a couple of reasons for the sudden drop, when you start a diet or fitness program.
Generally, people change things without actually knowing what they are doing. To be honest, a very large majority of people who go on diets, do them incorrectly. Many people cut large amount of calories when all they need to do, is switch the quality of the calories.
The body needs a certain amount of calories to maintain a higher metabolism. Take me for instance…
I am:
Male
6′
195
Pretty Fit
Muscular.
So, due to my high level of fitness, I am suggested to consume anywhere from 2800-3400 calories a day depending on the intensity of my workout. Something like 2100 of that is just keeping my body alive. It is the calories I burn walking around, sleeping, sitting, the daily grind. Then my workouts burn anywhere from 800-900 calories. There is usually a little bit extra as a buffer.
So if I go on a "diet" as most people believe them to be, and cut say 500 calories, my body will react very poorly. The first week or so, I will probably drop 5-10 pounds. Why is that bad? It is bad because your body gets confused. My body is used to consuming 3100 calories, so I have a high metabolism to support it. If I keep up my workouts and reduce my calories, my body will keep the high metabolism and burn huge amounts of calories. After a week, your body realizes that you aren’t eating as much and goes into "starvation mode."
Starvation mode reduces your metabolism and holds on to your fat cells. It believes it is starving itself so it conserves fat cells and slows metabolism as a survival tactic. This is why after about a week or so, your body slows down weight loss. You aren’t burning fat anymore, but you are actually burning muscle tissue, which is completely contrary to your purpose of working out.
So if you wish to have a diet and keep losing weight, you need to eat enough calories, but make sure they are GOOD calories. Its not a matter of not eating as much, but eating things that are good for you and are not empty calories.
References :
Person Experience, P90X 2 time graduate.