Everywhere you turn there is some new program that promises that you are going to lose weight fast. If you look to google searches about weight loss, you will see that to be one of the most asked questions. If I post a transformation picture to instagram, there are many that will say "How long did that take?" as if doing it slowly is not okay.
Everyone knows the saying "Slow weight loss is the best weight loss and you'll keep it off that way" but why do we say that? And is that even true? And why don't we listen to it when we know it?
The truth is that you can lose weight fast, and keep it off if you are diligent enough. That's craziness though and not a life of happiness and fulfillment but I just want to put it out there that IT IS possible. The truth is though, you back yourself into a corner.
When you diet like that continually over years and years, which unfortunately many women do, the place that you start to cut calories from gets lower and lower. You think that you can only lose on 1000 calories, but that's because you've never given your body a break to do otherwise. Breaks do not include binge eating on a vacation for a week and coming back home to a 1000 calorie diet. The body doesn't know what to do with that.
The women that I see that are the most successful are those that have never dieted before in their lives or restricted at all. They have a healthy metabolism, and all is fine. But that also doesn't mean that you can't fix it. However, that's not what today's blog is about.
It's really quite simple, but I wanted to have a blog explaining it. When you lose weight fast, you most likely are having to diet on low calories. When you diet on low calories, your body only has so much to pull from in that amount of time frame to lose the weight therefore, you WILL lose muscle. It's not really an if but just that it will happen.
If you never work to build that muscle tissue back then you are left with the amount of muscle that you lost when dieting super hard which means that you have to eat LESS to be able to lose in the future. Let's say you lose super quick, lose the muscle, don't lift because you "don't want to get bulky" and then over the next few months you gain back that weight but this time it's all in fat because you aren't lifting to get that muscle back. Now, your weight is higher but with a lower muscle mass.
You do this over and over again until you are 50 with a really crappy metabolism and then they tell you that you lose metabolism with age and so you just chalk it up to that and never even think it's possible to fix the whole issue to start with.
Your body is tricky, but really not all that tricky. When you lose slow, the reason that it's more sustainable is because you didn't sacrifice your metabolism and your muscle mass in the process. I always say to start high with calories, and do that for a little while and then dial it back.. It makes things so much easier. This might mean that in the first few weeks that you decide you want to lose weight, you don't lose as much as you would like but you are doing it the smart, non miserable way.
At the end of the day, that's always going to be the case where women just want to "get it over with" or they have some event that they want to prepare for to just get the weight off. If you choose that is to be your route, then you will lose muscle and it's important to incorporate resistance training into your routine so you don't drive yourself into the ground.
On the contrary, there is always going to be more loss in the first week because of just water loss, taking down carbs in a diet in general so if you lose quickly that first week then it might just be that and it's not something to freak out over. Another situation that quick loss is appropriate is if you have ALOT of fat to lose. I just don't want you guys that lose 5lbs the first week to freak out too much but if you keep losing 4+ pounds every week then honestly, I'd up your calories and save your metabolism. My mom lost 30lbs. It took her 30 weeks basically, but I preached to her over and over again on the days that she was trying to be "tough" and diet harder that it was only going to screw her over in the long run. I'm glad she listens to me sometimes ;) She now also has those tools of nutrition to carry with her for the rest of her life versus the typical "don't eat anything unless it's gross health food" mentality! :)
If a program is promising a quick weight loss, then you know to run. They aren't out for your health. They are out for your money.