USEFUL INFORMATION
11
170
160
150
1
23
4
56
7
Weight
(lb)
Months
Fat reduction:
6 lb
A starvation diet produces
rapid weight loss of 20 lb,
but disrupts body mass...
A healthy diet
with weight loss of 20 lb...
Lean body mass reduction
(muscle, bone, etc.):
14 lb
Fat reduction:
18 lb
Lean body mass reduction
(muscle, bone, etc.):
2 lb
Change in body fat percentage
Before diet:
After diet:
36.0%
36.9%
Body fat percentage
Lean body mass (muscle, bone, etc.)
greatly reduced, while the body fat
percentage has not changed.
Change in body fat percentage
Before diet:
After diet:
36.0%
28.3%
Body fat percentage
Body fat percentage reduced to a normal
level.
LONG-TERM PLANNING FOR SUCCESSFUL WEIGHT LOSS
Ignoring a balanced diet and simply reducing food intake to lose weight can lead to a decline in muscle
and bone. So even though your weight goes down, your resting metabolism is reduced making the
body more prone to putting on fat.
Example comparing the same loss of 20 lb:
Repeated dieting and regaining weight leads to increased visceral fat levels
It is easy to regain weight after sudden diets. This regained weight tends to appear as visceral fat rather
then subcutaneous fat. Increased visceral fat levels are thought to increase the likelihood of common
diseases. Repeated dieting and subsequent regaining of weight may lead to increased visceral fat levels.
*This is an extreme case of the effect.
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