Have you ever wondered why it took you years or even decades to get to your current weight?
Why do you think you can cut it down in months?
It’s human to want to lose weight quickly. But is it healthy?
Well, there is no straight answer to this. Studies have shown that people who lose weight steadily are more likely to keep it off.
However, recent studies have also shown that both steady and rapid weight loss can be equally effective.
Confused?
Let’s dig deeper!
What’s healthy weight loss?
Experts suggest that dropping 1–2 pounds (0.45–0.9 kg) each week is a safe and healthy rate of weight loss.
Losing more weight than required is considered excessive and can lead to a variety of health issues, including gallstones, muscle loss, nutritional deficiencies, and a slowing of the metabolism.
Is it possible to maintain rapid weight loss?
Losing the extra kilos is really only half the battle. The true challenge is keeping that weight off.
After a year, most people who have been following a diet recover half of the weight they lost.
That’s why most specialists advise decreasing weight gradually. Most studies demonstrate that those who lose weight slowly but steadily have a better chance of keeping it off in the long run.
The problem with rapid weight loss is that it usually requires significant effort in diet and exercise, which can be unhealthy and difficult to maintain as permanent lifestyle modifications.
So, what do we do?
Imagine you are in a strict routine for weight loss from tomorrow.
When you first start thinking about making the behavior changes required to follow the routine, you naively imagine that you could simply flip a switch and follow all the rules.
Parathas with butter would magically turn into egg white omelets. Slices of pizza would transform into veggies, brown rice, or chicken. You would somehow transport from the bedroom onto a treadmill.
There is no magic button that will make you enjoy running and eating veggies all of a sudden. It takes a lot of trial and error to get to the point where making healthy choices is second nature, and even then, it takes daily effort.
In order to achieve where you want to go, you need to adjust your behavior in small steps. While it may sound difficult, it has also shown to be surprisingly manageable.
We’ve decoded the weight loss process and listed a few tips to help you lose weight at a healthy pace:
- Understanding weight loss: Calories in / Calories out
Knowing how weight loss works is the first step toward losing weight. There is no such thing as a miracle pill or a quick fix- you need to be in a calorie deficit to lose weight!
A deficit is created when you burn more calories than you consume. The level of the deficit will determine how much and how quickly you lose weight.
- Strength Training
Strength training develops lean muscle mass, which helps in burning more calories throughout the day. The more lean muscle you have, the more quickly you will lose weight.
- Increase protein intake
A high-protein diet keeps you full for longer, can accelerate your metabolism, and help you maintain muscle mass.
- Eliminate processed foods
Processed foods are mostly high in fat, sodium, sugar, and calories. Also, they contain very few useful nutrients.
- Stay hydrated
Water is the most beneficial fluid to consume throughout the day. It has no calories and a long list of health benefits. Water helps in boosting your metabolism when consumed throughout the day. Drinking water just before meals can also help in consuming less food.
Finally, substituting water for sugary beverages can help people cut down on the total number of calories they eat during the day.
Takeaway
People who want to lose weight in a sustainable way should focus on establishing long-term lifestyle modifications rather than relying on quick fixes.
Make adjustments that you can sustain. Slowly altering your habits will help you lose weight and maintain it in the long run.
