Most people they want to lose weight FAST. While leaning up and losing weight is always beneficial, slow and steady weight loss could have the longest lasting results.
How Fast Should You Be Losing Weight?
This one is always harder to define.
- People with a lot of weight to lose (over 100 pounds) can lose weight at a faster pace, 5 – 10 lbs a week. However, that may just be the initial starting jump. This fast pace losing may only last 2 – 4 weeks. After that, it’s safe to say that 3 – 5 pounds a week is a good goal.
- 50 lbs or less to lose – then shoot for 2-4 pounds a week.
- If you are trying to lose those last 20 – 30 pounds a good goal is 1.5 – 3 pounds.
- The last 15 – 10 pounds are the hardest! As you get smaller your body seems to hold on to the weight even more. Shoot for .5 – 1.5 pounds per week. These numbers are all based on my experience over the last 15 years. They are also number that factor in working out and switching out fat for some lean muscle.
Avoid the Pitfalls and Plateaus
Remember: You WANT lean muscle. Exercise won’t make you big and bulky unless you are eating a tremendous amount of calories and carbs. Lean muscle increases your metabolism and helps you burn unwanted fat!
Fitness Tips: You will lose as fast as your body allows you to lose. Starving yourself can have the opposite affect. The body might lose some weight in the beginning then going into the dreaded “Starvation mode.” This is where the body perceives the dramatic shift in calories to be a threat. In turn, the body holds on to the weight and it becomes a struggle to lose. A gradual reduction in calories over time can help you avoid plateaus and help you continue to lose.
An Old Trainer Trick: Reduce your calories for 3 days, then on the 4th day allow yourself an extra 300 – 400. This fools your body and gives your metabolism a but of a kick start back into loosing. Again, this should be good calories, not extra sugar and junk food.
The Mental Side of Losing Weight too Fast
Losing large amounts of weight can take it tole. Dropping weight slowly also gives you time to adapt mentally and physically. Everyone assumes you’ll be happier, full of energy, and gorgeous! While this can be the end result, there’s still some work to be done.
What You Don’t Expect When Losing Large Amounts of Weight
- Loose Skin – Sometimes the skin will go back sometimes it won’t. You can help this process by taking collagen and by using topical vitamin E lotions. However, if the skin has been stretched out for very long periods of time, there’s a chance that it won’t reduce.
- Tiredness – Losing fat means losing toxins. Fat stores these toxins so this can create some sluggishness.
- Clumsy – You have to adapt to the huge changes. You’re body’s balance will need a little work to get used to your new size.
- Possible Depression – If you built a new life for yourself based on “When I’m thin….” and that life isn’t exactly what you had planned it may come as a shock.
The good always outweighs the bad! However, it’s important to lose weight with an open mind and not too many expectations. Yes, you will get your energy back and tons of it! Yes, you can be a happier person. Yes, you will look better! But do the mental work with the weight loss so that you identify with your new body, your new mindset, and your new outlook on life. Slow and steady weight loss allows you to adapt to all of these without fear.