If you are offered a rapid and miracle program, get out of there as quickly as possible. If they give you sluggish and lengthy software, accept it. Because thermodynamics is governed by rules that cannot be changed, everything has its own set of reasonable and healthy deadlines. Skipping this step will be detrimental to our health as well as our weight reduction efforts.

A natural characteristic of the humans is that we are impatient. We want something, and we want it immediately. We have been accumulating fat for years and years, and we have decided to remove it with a miraculous 28-day regimen before the summer.

Instead of spending that money on health experts, we utilize sweat suits and a wide variety of instruments that have no scientific basis. Have you ever estimated the amount of money you've spent on magical items and compared it to the amount of time you could have spent training with a sports physical education professional?

The purpose of this post is to provide a critical and practical perspective on weight reduction by discussing why it is vital to move away from the miracle pill and how we may reduce fat in a healthy, effective, and long-lasting manner.

The first week, the first miracle

Is it possible to shed three or four kg in a week? If at all feasible. How much of the overall weight loss will be made up of lean muscle tissue? There is very little, very little. Normally, the first day of a diet for weight reduction is accompanied by the first day of exercise at the gym.

A condition known as glycogen depletion occurs when the glycogen reserves in our muscles and liver are depleted during exercise and are not restored by eating.

When you consider that we have around 500g of glycogen stored in our muscles, and that each one of those grams of glycogen is related to approximately three milliliters of water, the mere act of draining those reserves will result in a two-kilos loss on the scale. Two kilograms less weight, 0 kilos less fat is a significant difference.

Muscle loss and bone loss

There is no serious difficulty during the first and second week, despite the fact that there is a significant weight reduction. However, if we continue to lose excess weight every week for many more weeks, we will begin to notice the first signs of detrimental effects on our bodies.

Because we have a limited quantity of fat that we can remove each week, a significant proportion of muscle mass will be lost if we lose a significant amount of weight each week. Everything that surpasses this maximum number will not be fat, but will instead be muscle mass after the limit quantity has been achieved.

Especially between the ages of 15 and 30, when we are generating the bone storage that we will need in our old age, a quick weight loss might cause even a small portion of bone mass to be lost.

Insufficient intake of protein, vitamins, and minerals

We cannot meet the daily requirement of proteins, vitamins, and minerals if we consume extremely little calories. This accelerates the loss of muscle mass, and our bodies function poorer because of a lack of vitamins and minerals.

Thermoadaptation: we adapt to scarcity

Our body is a flawless mechanism that adjusts to every circumstance. We will become savers if we follow an extremely rigorous diet for an extended length of time. This creates a vicious cycle in which we must eat less and less to maintain our weight loss from the previous week.

Ghrelin and leptin, the hormones that control hunger and appetite, are affected as well. All of this is causing our flawless body function to malfunction.

Binge eating and feelings of guilt, coupled with a worse mood

A binge followed by guilt is the following phase after a disproportionate reduction in food consumption and an altered sense of satiety and hunger. It may also develop bulimia and other eating problems in later stages.

Hunger, guilt, and a lack of energy ingestion all combine to create an irritated atmosphere, which puts us in a bad mood. Food is mood!

Rebound effect

The rebound effect describes the last stage of fast weight reduction. Only a small percentage of those who lose weight quickly keep it off. It's what some coaches refer to as the "after."

We may repeat the procedure after we have regained most of the weight we have lost, if not all of it. We'll lose a lot of muscle and health along the road, and there's a good chance we'll end up in an endless unhealthy and hunger int turn gain our weight back and maybe more.