FAST AND FURIOUS
When you make the decision to lose weight you usually want to start seeing results ASAP. You probably have a goal in mind; such as the weight you used to be a few years ago or fitting back into your favourite dress.
Having made the decision to tackle your weight you now expect to lose it as quickly as possible; preferably with minimum impact and change to your current lifestyle. Sure.
Unfortunately, ladies, that unicorn just doesn’t exist. It is time to sit down. Have a reality check. And figure out your WHY.
Why? Because this is the real motive behind your desire to change. Not simply the surface reason you give others; ‘I want to look good for my holiday’.
Instead take a moment to dig deep and explore what your true motivator is. E.g. Having more energy for your kids. To improve your sex drive.
There are many reasons to want to change and it’s important for you to understand yours; it will be the key to your success. FACT not FICTION.
In order to reach a better version of you, it is important to focus on altering the bad habits that created the current version. This means a change in thinking, choices and activity levels. You need to shift your priorities and make your health and wellbeing one of them.
Don’t get us wrong. You can lose weight quickly. Ultimately to lose weight you need to be in an energy deficit. The end. So, to lose weight quickly you simply need to be in a LARGER deficit.
This is hard. Arguably it is easier than cutting off limbs. Both result in quick weight loss. But we never recommend the latter.
Can rapid weight loss be healthy we hear you ask?
Your basal metabolic rate (BMR) is the minimum amount of energy your body needs to operate. If you took yourself to bed for 24 hours. You’re probably more likely to find that magic unicorn. But for illustration sake. It is all the energy your body would need to work at a basic level.
To calculate this roughly: take your weight in pounds and multiply it by 10. This is not exact but gives you an idea.
Many diets suggest you should aim for 1,200 Kcals per day. Having now established your own BMR. You will agree that this figure is too low for most women. Barbie would probably struggle.
To lose weight we take 5-20% off our BMR. 10% is great for a sustainable amount of weight loss. Slow and steady wins the race.
The bigger the deficit the harder that race. You will have less energy; less motivation and any losses are likely to be from muscle and water. The less fuel your body has the less it works. Your body is put under stress and fights back by moving less and burning less calories to preserve energy. You will probably become obsessive over your food and start a binging cycle. Sounds fun. No?
Seriously though, we get its hard but should we do it?
Despite the above, it has been shown that fast weight loss in the first month of a diet can lead to better adherence and long-term results.
Losing weight quickly can increase motivation and self-confidence.
So, there we have it. There may be some advantage to losing weight quickly. Just be mindful that the quicker the loss; the harder the process. Also, ladies, the quicker the weight loss the more likely the stretch marks. Not ideal!
That aside, we will share our tips on how to lose weight quickly without removing any limbs. We do not recommend that you do this for any longer than 2 weeks at a time. Do not do this if you have previously had an unhealthy relationship with food.
How to lose your MIND weight fast!
This is not prescriptive. It is not healthy. It is punishing both mentally and physically. We always encourage you to make informed decisions. In our opinion we would advocate a healthier slower approach. If you chose to take this path. Be warned. You WILL feel like crap.
1. You are in an energy deficit. This will affect your sleep and your mood. WARN EVERYONE. You will have less energy and have more cravings. Remove trigger foods from your house such as crisps. Pronto.
2. Protein is key. Retain as much muscle as possible by aiming to eat at least 2g of protein per kg bodyweight. Use your target weight to calculate this not your actual weight. Eggs will now be your best friend.
3. Eat ALL the veg. You will need as many micronutrients as you can to stay as healthy as you can. Damage limitation ladies.
4. Drink lots of water. It will keep you hydrated and reduce the feeling of hunger.
5. Avoid starchy carbohydrates such as bread and pasta. Not too difficult when you’re eating practically nothing.
6. Keep Fats to 0.3-0.5g per kilogram of your goal weight. Try to incorporate some oily fish into this.
7. Consider skipping breakfast and focusing on two meals with plenty of protein and veggies. We told you this is fun.
8. Take a quality multi-vitamin to avoid developing deficiencies.
9. Probably don’t do it at all. Just a thought.
Instead, it would be easier to focus on your WHY. The real reason you want to develop a healthy lifestyle. You may not get results as fast, but you WILL get them. You can reach your goal with less stress. Now there’s a thought.
In summary. Yes, you can lose weight quickly. There may be a benefit to kick starting your diet with fast weight loss for the first two weeks. Ultimately though, it’s not healthy.
Avoid crash dieting. Instead put on your big girl pants and change your lifestyle. It is not quick but with a supportive neighbourhood of friends around you; you can do it!