TIPS FOR SAFE AND SUSTAINABLE WEIGHT LOSS
HOW TO LOSE WEIGHT FAST
People strive to lose weight for myriad reasons, and many fall into the fad diet trap promising real results ~ fast.
While there are ways to accelerate your weight loss efforts, it’s important to understand that shedding pounds too quickly can actually backfire!
Like so many parts of life ~ safe, successful and sustainable weight loss is more about the journey and less about a scale, based destination and, rapidly approaching deadline.
THE FOLLOWING IS advice on the best ways to lose weight and keep it off.
13 Tips for Safe and Sustainable Weight Loss
1. Implement Long-Term Lifestyle and Behavior Changes
When trying to lose weight, ban the word “diet,”! MIND OVER MATTER.
“Dieting” can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight. thinking of weight loss as a part of YOUR GOAL, getting healthier and concentrating on taking care of your body first.
DITCH THE SCALE! (DISCIPLINE YOURSELF TO ONLY “WEIGH IN” EVERY 3-4 WEEKS!) you don’t have total control over the number on the scale WHICH CAN FLUCTUATE WITH “WATER WEIGHT” AND CAN BE VERY DISCOURAGING AND CONFUSING. but you do have control over what you eat, how much you EXERCISE and other factors that impact weight, such as HYDRATION, stress and sleep. ALSO KEEP IN MIND, WHEN ON AN EXERCISE PROGRAM AND LEAN FAT BURNING MUSCLE BEGINS TO DEVELOP ~ MUSCLE WEIGHS MORE THAN FAT ~ AND THIS A GREAT SIGN AS Muscles get that energy by burning fat and sugar brought to them by the blood. 💥
2. Focus on the First 5% to 10%
Instead of saying, “I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss.
Set smaller, achievable targets SUCH AS 5 OR 10 POUNDS WHICH WILL STILL MAKE A NOTABLE PHYSICAL DIFFERENCE AND NOT SO OVERWHELMING. DURING MY PRECONTEST PREP, I DID NOT CONCENTRATE ON THE WEIGHT AS I WAS MORE CONCERNED ON HOW I LOOKED AND HOW MY CLOTHES FIT.
NOTE: Losing only 5% to 10% of your total body weight can greatly improve your health and lower your risk for illnesses, such as type 2 diabetes, stroke, cardiovascular disease and certain types of cancer.
3. Reduce Your Intake of Ultra-Processed Carbs and Sweets
ABS START IN THE KITCHEN! FACT! what you eat is most important for weight loss. The pounds will come off more quickly if you improve the quality of the foods you ingest.
One of the QUICKEST AND, healthiest ways to shed weight is to reduce OR COMPLETELY QUIT your sugar intake.
In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs, ALCOHOL and soft drinks. When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.
4. Eat More Plants
Research shows a plant-based diet not only promotes weight loss but, is also easier to stick to than a low-calorie diet. Plus, it’s nutrient-dense and has numerous health benefits.
Produce supports weight loss because it’s RICH IN FIBER AND water, which are both calorie-free yet take up space in your stomach so you feel full.
YOU SHOULD aim to consume THREE daily servings of produce to start and work up to 4 TO FIVE servings a day.
IE: TRY Start your day with a green smoothie, have a salad or cut-up vegetables with your lunch and eat fruit for snacks and desserts. For DINNER, have more stir frys, incorporate veggies into your pasta dishes, RICE BOWLS OR INVEST IN A MICROWAVE SAFE VEGGIE STEAMER.
5. Pump Up Your Protein
Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.
Eating around 25 to 30 grams of protein—two scoops of PROTEIN POWDER OR 4 ounces of chicken breast - per meal can improve appetite control and manage your body weight. The best way to do it is to make sure you have one serving of high-quality protein per meal.
WOMEB older than 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight daily) than men and younger women (who require .8 grams of protein per kilogram of body weight daily). Women need more protein after 50, especially as they approach menopause because decreases in the hormone estrogen result in a loss of skeletal muscle mass, strength and regenerative capacity.
OVERALL ~ AVERAGE SCALE FOR MEN AND WOMEN: If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound).
Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
6. Drink More Water
drinking more water is associated with weight loss independent of diet and EXERCISE. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy.
I follow “the eight-by-eight rule” ~ 8 ounces of water eight times throughout the day ~ for a minimum water intake.
NOT ONLY DOES THIS KEEP YOU HYDRATED BUT, IT’S surprising how much this simple RULE can curb cravings and leave you more satiated throughout the day.
Another water trick? Try drinking two cups of water before each meal. this simple move can increase weight loss as welL SINCE IT WILL MAKE YOU A BIT MORE FULL BEFORE CONSUMING YOUR MEALS.
7. Eat a Well-Rounded Breakfast
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY SO, Breakfast skippers ~ listen up!
If you’re trying to lose weight, skimping on morning fuel is not the way to go. Skipping breakfast is ALSO associated with being overweight and contributes to obesity ISSUES. people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as VITAMIN D calcium and IRON.
But not just any breakfast will do ~ you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and quality carbs like fresh berries. MY PERSONAL FAVOURITE every morning: SCRAMBLED EGG WHITES MIXED IN A BOWL OF COOKED OATMEAL TOPPED WITH BLUEBERRIES. (sometimes I substitute egg whites with a large scoop of whey protein powder). YUM!!
8. Stand Up and Move More
One of the easiest ways to shed weight is to up your “non-exercise activity thermogenesis” ~ the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even a daily walk around your block can lead to hundreds of extra calories burned.
Or something simple yet effective like ~ standing more than you sit. replacing sitting with standing can lead to greater daily energy expenditure as more tension is directed on your core ~ directly translating into more calories burned and ultimately pounds shed.
For example, if you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year! 💥
9. NO. 1 AND MOST IMPORTANT RULE: Hit the Weights! 💥
Muscle burns more calories than fat. So how do you build more muscle? Strength training. 💪🏻
Adding resistance training to your WEIGHT LOSS PLAN is a smart idea not only because of the calories you’ll burn while working out but also because of the “afterburn effect.”
Known as excess post-exercise oxygen consumption, THE AFTERBURN EFFECT reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover. This elevation boosts metabolism both during and after strength training sessions.
And the MORE MUSCLES YOU ADD TO YOUR FRAME, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The greater your RMR, the more you can eat and not gain weight.
While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass - which burns calories - declines at a rate of 1% to 2% per year.
Strength training can slow down muscle mass decline KNOWN AS THE NATURAL AGING PROCESS OF SARCOPENIA.
10. Don’t Go Overboard
Cutting calories too drastically or working out 24/7 WILL backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.
TOO Many people get frustrated WHEN they haven’t lost weight “FAST ENOUGH” and will double down on the stressor (i.e. catabolic phase) that they are doing. For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food OR START CUTTING MEALS ALL TOGETHER. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.
During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor.
So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. REMEMBER, THE WORKOUTS AND CUTTING CALORIES ARE DESIGNED TO MANIPULATE CHANGES IN THE BODY ~ NOT TO BEAT YOURSELF UP. WILL, PATIENCE AND DISCIPLINE ARE KEY.
11. Watch Less Television
Couch surfers wanting to lose weight should turn off the TV! the more television people watch, the more weight they gain.
One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes.
Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating.
12. Reconnect With Your Satiety Cues
Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your body’s natural “I’m hungry” and “I’m full” cues.
Dieting combined with eating on the run or while multitasking LIKE driving, watching TV, or playing with your phone - can disconnect you from your natural signals of hunger and satiety. Plus, as children, we also learned to clean our plates rather than eat until satisfied. Add the fact that portion sizes have grown significantly - as much as 60% for things like snack foods - and the result is consistent overeating.
eat when you’re hungry and stop when you are satisfied rather than stuffed.
13. Find Non-Edible Substitutes for Self-Soothing
There’s a reason it’s called “comfort food.” However, emotional eating can quickly derail all weight loss efforts.
When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better - TRY self-compassion breaks WHICH will allow you to give yourself the care you need so you will be less likely to eat. WALKS, WORKOUTS, SWIMMING, FACIALS, MASSAGE, GIRLS’ DAY OR GUYS NIGHT OUT ~ WHATEVER BRINGS YOU JOY AND HELPS GET YOUR HEAD OUT OF BINGING OR FALLING OFF THE RAILS.
Remember the acronym ‘HALT,’ which stands for hungry, angry/anxious, lonely and tired. If you are physiologically hungry, eat. If you are experiencing difficult emotions, ask, ‘What do I need?’ and give yourself what you truly need. If you’re not hungry, it isn’t food.”
Why Losing Weight Fast Isn’t the Best Goal
Though the allure of the “lose 5 pounds in a week” diet myth is strong, there are many reasons why speedy shedding may actually work against your best weight loss efforts.
First, when people lose weight rapidly, especially via fad or crash diets, they are typically unable to maintain it because the weight they lose is often more muscle mass and water and less fat mass compared to people who lose weight gradually.
Maintaining lean muscle is important in weight loss because it plays a key role in metabolism. Muscle helps you BURN MORE CALORIES. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.
Rapid weight loss often leads to the dreaded yo-yo weight cycling many chronic dieters experience. In fact, a study of former contestants on NBC’s weight loss television show “The Biggest Loser” found the more pounds dropped quickly, the more the participant’s metabolism slowed. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition.
Further compounding the issue, when people lose weight rapidly, appetite often increases as metabolism decreases, making it almost impossible to keep the pounds off. our bodies prompt us to eat 100 calories more per day for every pound lost.
Popular fad diets also very often result in nutrient deficiencies. And rapid weight loss - especially when you CUT CARBS - is often largely water. What’s more, if DAILY CALORIES are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.
The bottom line: Shedding weight sensibly is the way to go. A safe rate is losing around half a pound to 2 pounds a week. With that goal in mind, here are some tried-and-true ways to drop pounds and keep them off for good.
How Long Does It Take to Lose Weight?
the recommended goal is to lose 1 to 2 pounds per week. Additionally, people who lose weight gradually are more likely to keep the weight off than those who lose weight rapidly.
How quickly you’re able to lose weight depends on factors like your age, health history, medications you’re taking, how much sleep you get and your genetics. Generally, you’ll need to cut about 500 calories per day through diet or exercise to lose one pound per week.
The Benefits of Losing Weight Safely
Losing weight through healthy lifestyle changes like improved diet and increased physical activity offers a host of benefits, from reductions in body fat to improved joint pain and more. Consider the following advantages of losing weight safely.
Maintain weight loss. People who lose weight gradually (1 to 2 pounds per week) through lifestyle changes like healthy eating, getting regular exercise and stress management are more likely to keep their weight off than those who lose weight quickly.
Improve blood pressure, blood sugar and cholesterol. Losing weight through lifestyle changes like getting regular physical activity and eating healthy foods can help reduce the risk of high blood pressure, cholesterol, heart attacks and strokes. Additionally, losing weight by implementing healthy habits may reduce the progression of prediabetes and type 2 diabetes or control type 1 diabetes. Meanwhile, losing as little as 5% to 10% of an individual’s body weight can help improve their blood pressure and cholesterol levels.
Lose more body fat. individuals with excess weight or experiencing obesity found that those who participated in slow weight loss experienced a greater reduction in body fat compared to those who participated in rapid weight loss, as well as greater decreases in waist and hip circumference. Those who participated in rapid weight loss, on the other hand, experienced greater losses in fat-free body mass, lean body mass and total body water.
Improvements in joint pain. Losing weight can reduce the amount of pressure on joints as well as inflammation associated with weight gain. Losing just 10 to 15 pounds may significantly reduce the risk of developing osteoarthritis later in life and may improve the severity of arthritis symptoms.
Potential Side Effects of Rapid Weight Loss
Losing more than 1 to 2 pounds per week may cause side effects including loss of muscle, body water and bone density, and is generally not recommended. Other side effects of rapid weight loss may include:
Fatigue
Diarrhea
Constipation
Nausea
Gallstones
Gout
Additionally, those who lose weight rapidly are more likely to regain weight quickly.
Who Should Avoid Trying to Lose Weight Fast?
Losing weight fast is generally discouraged as a safe and sustainable method of weight loss, but children, teenagers, pregnant women and older adults should be especially cautious with rapid weight loss. Consult with your physician before starting a diet or exercise plan to lose weight to determine a method of weight loss that’s safe and appropriate for your health needs.
Final Thoughts on Losing Weight Fast
The best way to achieve sustainable weight loss includes implementing healthy lifestyle changes like eating a balanced and nutritious diet, getting regular exercise and managing stress. Individuals who lose weight gradually are more likely to keep the weight off and reap benefits like reduced body fat, improved heart health and more.
Meanwhile, people who lose weight quickly are more likely to lose muscle mass and water weight and risk experiencing side effects like loss of bone density or weight regain.
I ALWAYS FOLLOW THE “KISS” PRINCIPLE: KEEP IT SIMPLE STUPID ~ DON’T OVER COMPLICATE, THERE ARE NO TRICKS OR CUTTING CORNERS WHEN IT COMES TO LOSING WEIGHT, GAINING MUSCLE, MAINTAINING WEIGHT, AND IMPROVING HEALTH.
EXERCISE.
EAT SMART.
HYDRATE.
KEEP MOVING.
EAT TO SUPPORT YOUR ACTIVITY LEVELS: *THE LESS YOU DO THE LESS CALORIES YOU NEED/EAT LESS.
*THE MORE YOU DO THE MORE CALORIES YOU NEED/EAT MORE.
DON’T BEAT YOURSELF UP! ROME WASN’T BUILT IN A DAY!