Many individuals endeavor to decrease their body weight for a multitude of reasons and resort to the trend of crash diets that pledge immediate outcomes. Nevertheless, it is crucial to comprehend that losing excessive weight at an accelerated pace may have unfavorable consequences.
Comparable to various aspects of life, a secure, efficacious, and sustainable weight loss regime centers on the expedition rather than accomplishing a specific weight goal by an imminent deadline. Keep reading for advice from professionals on the optimal methods to shed pounds and maintain a healthy body weight.
Losing Weight Quickly: The Detrimental Effects
While the concept of shedding 5 pounds in a week may seem appealing, there are numerous reasons why such speedy weight loss may prove counterproductive to your long-term weight loss goals.
Initially, individuals who lose weight rapidly, especially through fad or crash diets, are often unable to maintain this weight loss. This is due to the fact that the weight lost usually comprises a larger proportion of muscle mass and water rather than fat mass, as compared to those who lose weight gradually.
Connie Bennett, a certified health coach and author of Sugar Shock and Beyond Sugar Shock, explains that maintaining lean muscle mass is crucial to weight loss since it plays a crucial role in metabolism. Muscle helps in the burning of calories, and when weight is lost too quickly, it leads to muscle loss and a decrease in calorie burning, ultimately leading to the permanent slowing down of metabolism.
Rapid weight loss frequently results in yo-yo weight cycling, a problem that chronic dieters often experience. A study conducted on previous contestants of the NBC weight loss television show “The Biggest Loser” discovered that the more weight lost quickly, the more the participants’ metabolism slowed. The same study also found that contestants regained a considerable amount of their lost weight in the six years following the competition.
Another study, published in The Lancet, examined 200 participants who lost weight at different rates. Although both groups lost an equal amount of weight, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the group that lost weight quickly.
Furthermore, appetite often increases as metabolism decreases when weight is lost rapidly, making it extremely difficult to keep the weight off. A study in Obesity reports that our bodies urge us to consume an additional 100 calories per day for every pound of weight lost.
Popular fad diets frequently result in nutrient deficiencies, and rapid weight loss, particularly when carbohydrates are eliminated, is typically just water weight. According to Ellen Albertson, Ph.D., a registered dietitian and author of Rock Your Midlife, if daily calorie intake is low, the body may use muscle mass as fuel, further lowering metabolism since muscle mass is metabolically active.
In conclusion, losing weight sensibly is the recommended course of action. Experts suggest that a safe rate of weight loss is around half a pound to two pounds per week. With this objective in mind, there are tried-and-true methods to lose weight and keep it off permanently.
Fifteen Expert-Backed Tips for Safe and Sustainable Weight Loss
1. Make long-term changes to your lifestyle and behaviors
When it comes to safe and sustainable weight loss, experts suggest implementing long-term lifestyle and behavioral changes instead of relying on diets that can make you hungry and constantly think about food. Instead, it is recommended to view weight loss as part of a larger goal of taking care of your body and making health a priority.
According to Albertson, while weight loss is complex and the number on the scale may not be entirely within your control, you can control what you eat, how much you move, and other factors that affect your weight, such as stress and sleep. Setting SMART goals (specific, measurable, achievable, relevant, and time-sensitive) can help you stay on track and rewarding yourself when you achieve these goals can serve as motivation.
2. Setting Achievable Goals
Rather than focusing on the daunting task of losing a large amount of weight, experts suggest focusing on the first 5% to 10% of your total body weight (TBW) to improve your overall health and reduce the risk of various illnesses, including type 2 diabetes, stroke, cardiovascular disease, and certain types of cancer. Setting smaller and more achievable targets can lead to significant improvements in health outcomes.
3. Cut Down on Your Consumption of Highly Processed Carbohydrates and Sugary Treats
One study published in the Journal of the American Medical Association suggests that the most crucial factor in losing weight is the quality of the food you consume. Improving your diet can lead to faster weight loss.
According to Bennett, one of the healthiest ways to lose weight is to reduce your intake of rapidly metabolized carbohydrates and sugar. High-glycemic-load foods, such as processed carbs, sugary snacks, and soft drinks, should be avoided or drastically limited. By cutting back on or eliminating French fries, chips, crackers, and similar items from your diet, you can accelerate your weight loss.
4. Elevate Your Health with a Plant-Based Diet
Studies indicate that adopting a diet based on plants not only aids in shedding excess weight but also proves to be more sustainable than calorie-restrictive diets. Moreover, it is enriched with nutrients and offers diverse health advantages.
“Integrating plant-based products in your diet facilitates weight loss since it boasts abundant fiber and water, both being non-caloric components that render satiety to your stomach,” shares Albertson. As a matter of fact, a Brazilian study demonstrated that augmenting the intake of fruits and vegetables corresponds to augmented weight loss.
Albertson proposes commencing with the ingestion of five servings of plant-based food per day and increasing it gradually to a range of seven to nine servings daily. “Kickstart your day with a verdant smoothie, savor a salad or sliced vegetables with your lunch and satisfy your sweet tooth with fruits for snacks and desserts,” she suggests. “For dinner, prepare more stir-fries, incorporate veggies into your pasta dishes and blend them into your soups.”
5. Boost Your Protein Intake
To elevate your protein intake is to lessen your appetite and avoid losing muscle mass. Dr. Albertson suggests that consuming 25 to 30 grams of protein per meal, which is equivalent to two scoops of protein powder or 4 ounces of chicken breast, can aid in appetite management and weight regulation. The ideal approach is to ensure that each meal has a serving of high-quality protein.
Moreover, according to Albertson, women above 50 years old require significantly more protein (1 to 1.5 grams per kilogram of body weight daily) compared to men and younger women (who need .8 grams of protein per kilogram of body weight daily). She explains that women require more protein after reaching 50 years old, primarily as they near menopause, since a decrease in the hormone estrogen leads to a reduction in skeletal muscle mass, strength, and regenerative capacity.
6. Increasing Your Water Intake
Drinking more water is linked to weight loss regardless of diet and exercise, according to research. Consuming sufficient amounts of water can increase satiety and mitigate sugar cravings. Furthermore, water is vital for lipolysis, the body’s fat-burning process for energy.
Jordan Morello, a celebrity trainer in Florida who works for the Sweat Factor fitness platform, recommends adhering to the 8×8 rule, which entails drinking 8 ounces of water eight times per day as a bare minimum water intake guideline. “My clients are typically taken aback when they incorporate this rule into their routine, realizing how this basic measure can alleviate cravings and keep them fuller throughout the day,” Morello adds.
Here’s another water hack: drink two glasses of water before each meal. Studies have demonstrated that this simple approach can also aid in weight loss.
7. Having a Balanced Breakfast
Breakfast abstainers, take heed. If you are striving to shed some pounds, forgoing morning sustenance is not a favorable tactic. In fact, studies consistently reveal that skipping breakfast is correlated with being overweight or obese.
Furthermore, a study published in the Proceedings of the Nutrition Society disclosed that individuals who abstain from breakfast usually possess lower-quality diets in general, lacking in key nutrients, such as vitamin D, calcium, and iron.
However, not just any breakfast will suffice. According to Bennett, in order to elevate cognitive clarity, amplify efficacy, and achieve better emotional states, a well-balanced first meal of the day must be consumed, one that stabilizes blood glucose levels and contains adequate protein, nourishing fats, and what she refers to as quality carbohydrates, such as fresh berries.
8. Being More Active
One of the simplest methods to shed weight is to increase your non-exercise activity thermogenesis (NEAT) – the energy expended for activities outside of eating, sleeping, or exercising. Making small adjustments like carrying your groceries instead of utilizing a cart, parking your vehicle farther from the mall entrance, taking the stairs instead of the elevator, or even tapping your toe can lead to the burning of hundreds of extra calories.
Alternatively, try to stand more frequently than you sit. Research indicates that replacing sitting with standing leads to a higher daily energy expenditure, resulting in more calories burned and ultimately resulting in weight loss.
For instance, if you weigh 160 pounds and alternate between sitting and standing, you can burn about 35 extra calories per hour – a total of 280 additional calories per day, 1,400 calories per week, and roughly 70,000 calories per year.
“Establish a timer on your phone, Fitbit, or computer to prompt you to get up and move around every hour,” advises Albertson. “By doing so, you’ll burn more calories and reduce your blood sugar and heart disease risk.”
9. Lifting Weights for Exercise
Strength training is a beneficial way to build more muscle and burn calories. Compared to fat, muscle is known to consume more energy. To achieve this, resistance training should be included in your weight loss program. This is not only due to the calories burned during the workout, but also due to the “afterburn effect.”
The “afterburn effect,” or excess post-exercise oxygen consumption (EPOC), is an indication of how long oxygen consumption stays elevated following a workout in order to aid in muscle recovery. This elevation raises metabolism during and after strength training sessions.
Resting metabolic rate (RMR), the number of calories required for the body to function at rest, increases as more muscle is added to the body. The higher the RMR, the more food you can consume without gaining weight.
According to Albertson, strength training is vital for weight loss, particularly after age 50, because muscle mass (which burns calories) declines by 1% to 2% each year. Muscle mass decline can be slowed down by strength training. While cardiovascular exercise is frequently emphasized, strength training is critical for losing weight and maintaining it.
10. Avoid Excessive Behavior
When it comes to weight loss, implementing extreme calorie restriction or exercising excessively can actually have the opposite effect. Rather than resorting to drastic measures, allowing your body adequate time to recover can be more beneficial.
According to Rob Darnbrough, a certified personal trainer and CEO of The Smart Fit Method in California, many people become frustrated with their lack of progress in weight loss and attempt to compensate by increasing their stress levels. This includes running more miles, spending more time at the gym, and reducing food intake. However, the desired results are actually achieved during the anabolic recovery phase.
Darnbrough explains that during this phase, the body builds muscle mass and loses fat mass while recovering from the stressor. Rather than pushing yourself to the point of exhaustion, which can result in overtraining and reduced results, it is crucial to allocate sufficient attention to rest and nutrition. Balancing the ratio of stress to recovery is key to achieving sustainable results, advises Darnbrough.
11. Staying Accountable with a Partner
Sometimes, the process of reducing body mass can leave a person feeling desolate. Nonetheless, it is not an endeavor that one must undertake alone.
Scientific research has demonstrated that being answerable to someone else is advantageous. In a certain inquiry, two-thirds of the participants who enlisted in a weight reduction program alongside their friends managed to sustain their progress for a duration of six months following the culmination of the gatherings. Conversely, a mere one-fourth of those who attended solo were able to maintain their advancements. Obviously, many institutions recommend having a sponsor or advocate accompany one on their journey towards weight loss.
According to Bennett, one of the most efficacious approaches towards consistent and gradual weight reduction is checking in daily with an accountability associate. It is not necessary for this individual to be a cherished friend, a favored colleague, or a romantic partner. Instead, the person must share similar goals in weight loss. There is no need to converse with one another every day either. A simple text message can suffice to share information about having consumed nutritious sustenance and remaining on track. When one is tempted to indulge in unhealthy edibles, they can rely on their partner for support. That is when a phone call might prove useful.
12. Reducing TV Time
Excessive viewing of the television has been linked with increased weight gain, prompting those who couch surf and wish to shed some pounds to refrain from indulging in it.
Research has shown that middle-aged women who spent two hours or more each day watching television had a 23% greater likelihood of obesity and a 14% increased chance of developing diabetes, based on data obtained from over 50,000 participants over a six-year period.
This correlation can be attributed to the sedentary nature of watching television, which frequently results in mindless snacking. Rather than succumbing to the temptation of consuming unhealthy snacks, one should switch off the TV or choose to tune in to an exercise program instead.
13. Regaining Awareness of Your Fullness Signals
Reprogramming the mind to achieve weight loss requires tuning in to the body’s innate signals of hunger and fullness. According to Albertson, engaging in multitasking or eating while on the go while dieting can lead to a disconnection from these signals of hunger and satiety, a problem compounded by the habit of clearing one’s plate instilled in childhood. The issue is further exacerbated by the increased size of portions, which can be as much as 60% larger for snacks, leading to chronic overeating.
To regain control, Albertson recommends focusing on natural cues, eating only when hungry and ceasing once satisfaction rather than satiety has been reached. This approach is preferable to tracking food, which only distracts from recognizing signals of hunger and fullness before, during, and after meals.
14. Increasing Your Sleep Duration
Sleeping adequately at night is considered one of the most effective measures to maintain sound physical fitness and health. Research has proven that inadequate sleep has been linked to an increased risk of gaining weight and other medical complications. When scientists conducted an analysis of data collected over 16 years from approximately 68,183 middle-aged females in America, they concluded that individuals sleeping for less than five hours each night had a 15% higher chance of developing obesity as compared to those sleeping for seven hours.
Moreover, it is widely known that sleep deprivation adversely affects the production of ghrelin and leptin, which are hormones responsible for regulating appetite. This, in turn, leads to frequent hunger pangs throughout the day. Furthermore, sleeping poorly induces cortisol secretion, which leads to fat accumulation in challenging areas of the body.
According to Darnbrough, controlling the bedtime is within our control, even if we cannot control our wake-up time. A useful suggestion he offers is to count back seven to nine hours from the time of waking up. He also advocates the 3-2-1 rule, which entails abstaining from work three hours before bedtime, from eating two hours before bedtime, and avoiding digital stimuli an hour before bedtime. This helps to improve the quality of deep sleep and REM sleep.
15. Discovering Alternatives to Food for Comfort
Emotional eating may throw one’s weight loss journey off track, despite the comforting nature of food. According to Albertson, during moments of stress when cortisol levels are high, a person should not resort to eating as a coping mechanism, as this stimulates the release of dopamine, the neurotransmitter responsible for pleasure. Instead, to increase the levels of oxytocin, the “love hormone,” one should engage in calming activities such as petting a furry friend, receiving a comforting hug, or experiencing soothing touch.
Studies on animals have revealed that oxytocin can decrease calorie intake and positively affect metabolism. Similarly, a minor human research concluded that the administration of oxytocin to men during an eight-week period led to weight loss.
Although further studies are necessary to identify the mechanisms by which increasing oxytocin levels influence appetite and weight, during times of challenging emotions, being self-compassionate and indulging in a self-care routine can alleviate the urge to eat. “HALT” is an acronym that is useful to remember during such circumstances: when one is physiologically hungry, it is appropriate to consume food; when one is experiencing negative emotions, ask oneself “What do I need?” and provide oneself with the required care. If hunger is absent, food should not be consumed.