Why Fast Weight Loss Can’t Last and Slow Weight Loss is a Winner

by Maria on December 14, 2012

Fast weight loss cannot last because it requires adapting to very difficult eating habits and an impossible-to-live-with lifestyle. In fact, like any quick fix it is doomed to failure. Moreover, fast weight loss can be very unhealthy and even dangerous!

Slow weight loss, on the other hand, is a successful, long-term weight loss program, founded on permanent lifestyle changes including a healthy, calorie-controlled weight loss diet and exercise.

Why You Can’t Win by Losing Weight Fast

Regrettably, we live in a quick-fix society, and as a consequence, we are bombarded with numerous fad diets, scams and weight loss programs promising fast and easy weight loss.

As a result, you are trying to lose weight by going exceedingly low on calories and fat.

However, the first thing you lose on a fast weight loss diet is your sense of humor.“;-)

Then, when the body falls too low in terms of calorie intake, it enters starvation adaptation mode. In order to protect you, your metabolism slows down to conserve energy. Fat stores are saved due to what your body perceives as an emergency situation. Your body uses lean tissue or muscle to provide the calories it needs to function. This leads to a loss of muscle mass, which in turn lowers metabolic rate and slows weight loss. It’s a vicious cycle, isn’t it?

What is more, when you are on a fast weigh loss diet, you are starving your brain of important nutrients, which is a major risk, in many cases leading to mental disease, including eating disorders. Also, this is one of the reasons why you give into cravings and lose control.

To sum up, a very low-calorie diet is not realistic, nor can it be maintained in the long term. Therefore, if you do lose weight on a very low-calorie diet, you will quickly gain it back, when you once again start to eat normal amounts of food.

Why Slow Weight Loss Wins the Race

Most importantly, on a slow, steady weight loss program, you are creating a healthy relationship with food. In fact, food becomes your friend rather than your enemy. Also, as a result of healthy lifestyle changes including healthy eating habits and exercise, the weight come off slowly but surely f and that’s the key to lifelong healthy weight loss success.

And let me tell you, not only is losing weight slowly healthy, but you are actually gradually building habits which will help you maintain the lost weight for good.

If you are serious about losing weight once and for all, the following strategies may come in useful:

  • Set realistic, health supporting weight loss goals. For example, aim for losing 1 to 2 pounds a week .Also, think about process goals such as “regular exercise” and outcome goals like “lose 20 pounds”.
  • Develop healthy eating habits and learn to enjoy healthier foods .For example, eat at least four servings of vegetables and three servings of fruits daily; use healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption low.  Avoid drinking alcohol (or drink in moderation) and increase water intake – drinking as many as eight glasses a day. If you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week.
  • Stay focused. It takes a lot of mental and physical energy to change your habits.
  • Have regular weigh-ins and record your diet and exercise progress in a journal.
  • For a greater and more consistent weight loss, add exercise to your daily routine. Regular exercise can help burn off the excess calories you can’t cut through diet alone and maintain weight loss. Exercise also offers numerous health benefits.
  • Pick people to support you and encourage you in positive ways.
  • Last but not least, if you get frustrated by slow weight loss, it is important to hold on and not give up. Call on your motivational factors. Start afresh after an occasional set back. Remember you are planning change for life.

To conclude, healthy, permanent weight loss takes time and dedication — and a lifelong commitment.

And, let’s face it, you didn’t put the weight on in one day, so you shouldn’t expect to lose it in one day!

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