If you’re like most people, when you set out on a diet and workout program, you’re looking for quick weight loss. Most of us don’t want to waste time spending weeks if not months getting down to our goal weight.
No, we want to lose weight fast and effectively so we can reach our ideal weight and start living the life we desire.
But, before you jump on the latest quick weight loss quick-fix, it is important that you take some time to understand a few things about quick weight loss strategies. While there definitely are ways that you can see quick weight loss that stays off for good, more often than not, this isn’t quite how it plays out.
Let’s take a quick look at the main factors to consider.
Quick Weight Loss and Water Weight
So the very first thing that you must take into account is the fact that on many of those quick weight loss diets, much of the weight you are going to lose is going to be pure water weight. When you instantly see the scale drop by a good 5-10 pounds over the course of 3-5 days, you know something is up here.
Since it takes 3500 calories to burn off a single pound, you can clearly see how impossible it would be to burn off 35,000 calories in just a week. Even if you ate absolutely no food at all and exercised for three or four hours a day, you still would never accomplish this feat.
So if you’re losing weight this quickly, it’s important that you come to realize that it isn’t pure fat loss that you’re experiencing. Failing to realize this could lead to disappointment down the road.
Quick Weight Loss and Muscle Mass Loss
Second, the next important thing that you need to remember when it comes to quick weight loss is that you’re not setting yourself up for muscle mass loss. When you go on an extreme diet that contains very few calories and if this is coupled with lots of exercise, the chances of losing lean muscle mass are incredibly high and this will only come back to hurt you in the long run.
The problem with losing lean muscle mass is the fact that it’s going to mean a significantly slowed metabolic rate which then only makes it that much harder to continue to lose body fat.
Remember that your lean muscle mass is the calorie burning ‘engine’ of the body so if you’re not maintaining it while you diet, you’re going to really struggle in the long run.
Quick Weight Loss and Adherence
Now, the third bit thing that you must also take into considering is the impact of quick weight loss on your adherence rates. Any time you go making dramatic changes to your eating habits it’s going to be hard to stick with and quick weight loss diets really amplify this factor.
Of you’re cutting out entire food groups on these quick weight loss diets or you’re eating such little food that hunger is always present in extreme amounts.
As you can imagine this becomes incredibly difficult to stick with and before you know it you’ve abandoned the program altogether.
This doesn’t bode well for long term fat loss so another reason why you really have to assess the quick weight loss method you’re using carefully. If it doesn’t seem like something you could follow for even a modest amount of time, you’re better off looking for a different approach instead.
Your Best Bet For Maintaining Quick Weight Loss
So what’s your best bet when it comes to maintaining a quick weight loss? Your best bet is finding a diet that does provide sufficient calories that you do feel like you could stick with over the course of time.
Try and find a diet plan that offers quite a bit of protein content in the day since this is the one macronutrient that is going to help save your lean muscle mass the most as well.
If you’re getting enough protein, the chances of you seeing that decreased metabolic rate will be much lower so this will have a huge influence on the results you get.
Finally, try and find a quick weight loss diet that also includes plenty of vegetables with modest amounts of fruit. These are also very important for the nutrients and antioxidants they provide so are something that you absolutely do not want to exclude from your day.
If you can focus on all of these factors, then you can have successful quick weight loss that will stay off over the long term. Focusing on wholesome foods as much as possible will always be the best quick weight loss strategy for not only good health but the best success as well.
Keep Moving, Stay Fit,
Martin Bolduc, CPT, ACE, BCRPA
** Martin Bolduc is the author of the Ultimate Guide to Express Fat Loss and the winner of the Lean Body Challenge 2008. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. Martin helps hundreds of clients to reach their goals. Get your Special Report on Express Fat Loss