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Is Fast Weight Loss a Good Idea?

Most people want to lose weight fast. Maybe there’s a wedding in a few weeks or a party or vacation and they want to lose 20 pounds or faster. There are fad diets available that promise just that. You may be successful. It’ll be bad for your health and your skin will shrink slower than your body, so you’ll look like a prune, but you might achieve your goal. Then you will stop the diet and the weight will immediately come back again. Which could be bad news for your newly married person and for yourself.

So let’s be realistic about this. A two year old weighs 20 kilos. So you asked your body to burn the weight of a two year old in just a few weeks. Said like this it may seem more of a challenge. It might help to know what your crash diet is doing to your body. In the beginning there will be weight loss that will continue for a few days and you will celebrate. You are using up your body’s limited supply of glycogen. As you lose glycogen you lose water which explains the rapid weight loss. You are also risking dehydration, any gallstone problems will come later. The body then goes into starvation mode and you start losing muscle and fat. Now the more muscles you have the higher your metabolism. So by losing muscle your body slows down its metabolism to survive on less food. Which means your weight loss slows down. You may also find that you experience headaches, irritability, fatigue, insomnia, and diarrhea. Not necessarily all at once, but even one or two is not very pleasant. At this point you may very well give up and put all the weight back on. “Only about one in six Americans who have been overweight or obese lose weight and maintain that loss” (Penn State College of Medicine). Now we know why.

What should you do? You should set goals, but here we are back to realism. It might be a good idea to lose weight for a summer vacation. But if you book your vacation in February and eat junk food until June you won’t look like Victoria Beckham in August. If you start a healthy diet and regular exercise in February, you could. This should be your long-term goal to keep in mind, as you reach your short-term goal of losing 1-2 pounds each week.

To lose 1 pound a week you need to consume 500 fewer calories each day than you need to maintain your current weight. It’s the equivalent of two bars of chocolate or an almond croissant at your favorite coffee shop. But you have to do more than give up chocolate and almond croissants. Give up junk food, you know what it is – everyone else is eating it. Cut down on sugar, animal fats, potato chips and fizzy drinks. Empty your fridge of junk food, you’ll eat it if it’s there. You will need a lifestyle change, so you need to start eating healthy food. Eat plenty of fresh fruits, vegetables, whole grains, lean meats, and fish like mackerel. If that sounds awful, just google “Mediterranean recipes” and you’ll find numerous French and Italian dishes that use these ingredients and taste really good. Drink plenty of water, avoid skipping breakfast, and eat smaller portions. But don’t become a martyr for what you eat. The occasional glass of wine or celebratory meal is fine. Follow your new diet most of the time.

You will also need exercise to burn off the calories you eat. Don’t bother with a gym if you don’t like that sort of thing. Half an hour of brisk walking, swimming or biking every day is fine. An hour is better if you have the time.

That’s all there is to it. Just eat good food, exercise every day and you will lose weight slowly and safely. No quick weight loss and sagging skin, no yo-yo dieting and health issues, no giving up. So it won’t take long to become the only person out of six who lost weight and stayed that way.

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