If you are like many people you want to lose weight FAST. Often it’s not just a matter of vanity – which is okay. For some it’s a matter of health dictated by their doctor. “Lose 20 pounds or you’ll have to start taking medication for diabetes.” – or something like that.
So what do you do? A healthy weight loss diet needs to be full of good nutrients, plus taste good and provide less calories than you’re used to eating. For every pound of body weight you want to lose you need to reduce your calories by approximately 3500 calories.
Reducing your caloric intake by 500 calories per day would equal 1 pound of weight loss a week. At the same time, you’d want to increase your exercise by a few hundred calories per day to insure that one pound of weight loss happens. However, this formula doesn’t seem to work for a lot of people, especially those who have struggled with weight most of their adult lives, those who have dieted frequently in the past, or those with a lot of inflammation or hormonal dysfunction.
Why is that? When you greatly reduce calories your metabolism slows down to conserve the calories you are eating. If you have a lot of systemic inflammation, perhaps due to food sensitivities or over exercising, your body will retain water to help quench the inflammation. Hormones, such as excess cortisol from constant stress will also make weight loss much harder.
Again, what can you do? First, make sure that the foods you eat are nutrient dense. This means eliminating a lot of the standard American diet of sugar, starch and soda – even diet soda. Next, think about eating a rainbow of colorful foods everyday. Those bright colors indicate higher nutrient dense foods. Plus, eating nutritious foods often throughout the day fools your body into thinking that there is plenty of food available and your metabolism won’t get too sluggish.
In addition, upping your water intake is another key to quick weight loss. When you drink water it raises your metabolism so you burn through calories more quickly. Adding simple exercise such as walking and strength training will also rev up your metabolic rate without causing inflammation – if you don’t overdo it in the beginning. As your body becomes used to working out, you can add in more vigorous exercise.
Perhaps losing 1 pound a week doesn’t sound like a lot to you. The more weight you have to lose, the more daunting that can seem – I know because I’ve been there. However, think about losing 1 pound a week, every week for an entire year. That’s 52 pounds! I’ll also tell you a secret that you probably already know: the quicker you lose the weight, the faster you’ll gain it back + more. That’s because quick weight loss without lifestyle changes don’t work. You feel too deprived and can’t wait to “get off the diet.”
Be a tortoise, not a hare. Go for slow and steady to win the race for weight loss. Read about safe weight management programs. Then contact me to learn what might work best for you when it comes to weight loss.