How much weight can I lose safely in a week?

This article is inspired by a great Personal Fitness Trainer (PT) in Newtoun N.S.W. Sydney Australia, Mr Stephan Abela. (Find him on Facebook) So if any of my readers from around the globe hit Sydney and want a great training session…. then look up Stephan.
Sadly many so called fitness trainers/gurus will promise you outrageous claims about weight loss to get you to train with them. While it will depend on your initial size to start with in regards to weight loss…IE you may lose more weight in the first 2 weeks due to better eating patterns and water loss if you are very over weight. A person who may be many Kilos over weight will have a greater loss up front. However, as this water loss settles a good “FAT” loss (not water loss) to aim for is (.)5-1 kg a week. The ideal situation is to keep your water intake at a reasonable level which of course will change/increase a little with the impact of exercise. Now let’s take a closer look at the importance of water in our own bodies. At birth and when we are very young we have approximately 75 to 80% water and as we get older this percentage decreases until the percentage is reduced in later life to approximately 60 to 65% for men and 50 to 60% for women. Our Brains have around 85% water and our bones consist of about 10 to 15% water. The structure of water is H2O and both the hydrogen and oxygen have great importance as life giving properties that support our body’s systems. Women have a higher percentage of adipose tissue than men, giving them a slightly lower percentage of water.
Water enables us to rearrange molecules and is essential to the chemistry of our bodies. It does this by forming bonds with the other molecules. Water also acts as a conductor of electricity and this becomes important in the day to day operation of our bodies. This electrical potential is shared between the brain neurons through electrochemical transmitters.
Water is without a doubt one of the very best diet aids and fat reducers as it, suppresses your appetite, reduces sodium build-up in our bodies and helps maintain muscle definition and shape. It helps the body eliminate waste and toxins, and aids in reducing (believe it or not), fluid retention as water itself is a diuretic. If you don’t give your body water then it will actually hold on to it. Water also reduces adipose tissue in the body by helping the body metabolize fat. If your kidneys don’t get enough water this causes the kidneys and the liver to become overloaded, and will also prevent metabolism of fat in our bodies. Personal Trainers (bad ones) will put their clients on low carb diets and this will see a rapid drop in weight all of which is water weight. After longer periods of low carb diets the body will also start to catabolise the muscle itself as the body is craving water and glycogen from any source it can get. So while clients see a big drop in weight (mainly water remembering we have over 80% of water that makes up our body weight) the loss will be water, and lean muscle mass. As we lower the muscle mass the harder our bodies need to work to lose weight. Remember our brains only use carbs as its energy source and the brain controls everything we do, our motor neurons, movement and energy. So if trainers are promising you unrealistic weight loss ….RUN !!!!………There is no easy way to drop weight fast, just good old fashion calorie control and exercise to get you where you want to be in a safe fashion. Again after the first initial week aim to lose .5-1 kg of fat mass a week. This is a lot of fat.
By: John Hart
Master’s In Education” (Disability/Rehab) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma Fitness/Recreation”
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)

One Response to “How much weight can I lose safely in a week?”

  1. Colleen abela September 3, 2012 at 3:56 am Permalink

    Thats was a fantasic article.

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