It is a question of a question of many French people. Will I be able to really put on this jersey, on D-7 from departure on vacation? If, in reality, do not expect miracles (no, you will not lose 8 kilos in a week), it is however possible to hope to lose a certain amount of fat. The point on this figure to know, with Julie Boët, dietician-nutritionist.
What is the maximum loss possible over a week?
There is no secret: to lose weight effectively and durably, it is necessary to create a calorie deficit. In other words, by consuming fewer calories than those spent daily by your body. That said, it is important not to reduce your calorie intake excessively, at risk if not to cause fatigue and frustrations.
“For the majority of people, healthy weight loss is between 0.5 to 1 kilo per week. It may seem little, but it is this rhythm which allows a lasting loss, without deficiencies, without yo-yo effect, and especially without exhausting your body or your mind”, reveals Julie Boët, dietician-nutritionist.
Variable loss depending on the profile of each. “Each person is different and loses weight at their own pace. Metabolism, age, starting weight, physical activity, quality of sleep, stress level, menstrual cycle, hydration, possible hormonal disorders or health problems … All these elements influence weight loss”, specifies the expert.
So, should we give up the idea of losing a size of pants in just a week? Yes, even if it sometimes happens that a few (rare) individuals lose 2, 3 or even 4 kilos in a week.
“This is particularly the case for high -level athletes who must” make the weight “before competition. They often reach this objective by using dehydration, severe restrictions or intensive training. However, this type of rapid loss is not only difficult to maintain, but also potentially dangerous for health. If this situation presents itself outside the sporting context, it is important to talk to a health professional “, warns the specialist.
Too fast weight loss: what consequences?
Too fast weight loss can have serious consequences on the body.
“It increases the risk of nutritional deficiencies, intense fatigue, decrease in immunity, loss of muscle mass and can disrupt the hormonal cycle. The body, deprived of what it needs, can enter into” survival “mode and slow down its metabolism, then making weight loss more difficult. Without forgetting psychological effects: frustration, guilt, and risk of too rapid loss. sustainable or healthy “, Note Julie Boët, dietician-nutritionist.
As part of a healthy weight loss, it is also possible that you will not lose anything, even that you take a little weight despite all your efforts.
“It’s perfectly normal! And that does not question your motivation or your commitment. The body is not a linear machine. It fluctuates, adapts, sometimes retains water or manages its reserves differently. It is important not to focus only on the scale. Better digestion, better sleep, renewed energy, a silhouette that is refined or more comfortable clothes are also positive signs of progress “, concludes the expert.