This is an extremely important topic in the fitness and health industry and the sad part is – it’s hardly ever said.
When someone wants to lose weight, chances are they have googled “what’s the easiest way to lose weight FAST” or have tried crash diets, pills, wraps or whatever that promised they would lose that pesky belly fat in 1 week!
Well, oh my gosh, is losing weight that easy? How the heck do I and all the other personal trainers out there even have a job??
Wait… That’s because those things DON’T WORK. Don’t you think if there was an easy way for every single person to be shredded with toned bodies than the world would already look like a really fit army? Yes, yes it would. Because now a days people want convenient, fast, whatever doesn’t take much effort.. Which, sadly, is why the population of obese and overweight individuals in North America is rising.
People are too lazy to go out of their way to make a healthy lunch, instead of stopping at the fast food restaurant because it’s just “that much more convenient”.
People are “too tired” to actually go to the gym, join a sports club, or even walk, because they are so stressed from work, family, whatever… AND because they don’t understand the benefits of exercise; including more energy (huh!), lower stressed levels, less body aches and decreased risk of so many chronic diseases from cancer to heart disease – and so many more (so many more benefits that I can’t believe there are still people who don’t exercise).
Ok, sorry, I got way off topic there..
Back to the point.
SLOW AND STEADY.
Studies show that the safest amount of weight to lose is 1-2lbs a week.
ONLY 1 TO 2, not 10 or 20 pounds like those quick fixes promise!
First of all, people who lose weight at a slower rate are more likely to keep it off, because they are making these healthier habits an ongoing lifestyle
I don’t know how many times I’ve had someone ask me why they lost 10lbs in one week doing X diet, but then two days later they gained it all back – plus more! Well, that’s because when you do an extreme diet you usually cut back your calories WAY TOO MUCH. Which, clearly works to start, but then your body goes into starvation mode because it thinks you are not going to feed it anymore. So then it slows your metabolism and starts to increase your fat stores for energy and decreases your energy (why you feel lethargic and grumpy when you diet)… Then when you end the diet and go back to your normal eating habits, BAM – welcome back lost weight and new weight, because your body still thinks you may starve it again it holds on to it all..
Another reason it is safer to lose weight slowly is because rapid and extreme weight loss can result in many health problems like heart attack, nutrient deficiency and dehydration. By losing the weight at a slower rate you allow your body to cope with the changes and adapt better.
Slow weight loss also helps to prevent loose skin. Although the skin is quite an elastic organ, it needs time to adjust to the loss of body mass and when you lose too much weight too quickly this is when you get saggy and loose skin flaps. Where as if you lose the weight at a slower rate, this gives your skin more time to contract and fit your new slimmer body.
Also, if you lose weight too fast then you can also lose muscle! Now, I don’t care if you don’t want to be a body builder or think muscle looks “gross” or whatever your eversion is, muscle is important. Especially if you want to lose fat. If you lose muscle as well, your metabolism will slow down – which in return makes it harder to lose that stubborn fat.
Lastly, if you lose the weight at a slower rate you are less likely to turn into a grumpy, dieting bear that wants to rip the head off of everyone they talk to.
- Crash diets not only suck to go through mentally, but they are very hard on you physically.
- The SAFEST and BEST way to lose weight and keep it off is hard work and consistency in your eating and exercise habits
- If you’ve tried working out or eating a few more veggies and cutting out your nightly bag of chips and you haven’t noticed results yet, chances are you haven’t given it enough time to see results, remember, I said it’s going to be slow and steady
- If you have stuck with it for about a month and are still not really seeing results, come to me or another personal trainer/ nutritionist/ fitness expert and ask for help! This is why we go to school, I love helping people reach their goals and change their lives!