Slow and Steady for Success

                 This morning, I read an article about a TikTok influencer who claims to have lost 100 lbs. in four months.  As I read the comments of people congratulating her and giving her kudos for a job well done, all I could think was, “You did it wrong.” 

                 Allow me to explain.   While losing unwanted weight quickly is exactly what every overweight person dreams of, there are some downsides to such quick results you would need to consider.

#1 – The health risk.  One of the most common paths to rapid weight loss is by exercising excessively and following a “crash” diet or a very low-calorie diet of 800 calories or fewer.   These methods can cause muscle atrophy, fatigue, gallstones, hair loss, bone density issues, constipation, electrolyte imbalance, and slower immune functions.  This is because of the sudden reduced calorie intake and very often a lack of daily nutrients your body needs to function properly.

#2 – Nearly everyone who follows a diet regain half the weight they’ve lost after one year, and nearly all the weight back by 3-5 years.    Why is that?   The weight came off so fast there was little time to build a new healthy habit.  Psychologically, it takes 18 to 254 days to create a habit, 66 days to incorporate the habit into your daily life.    When you are going for the rapid weight loss, you are not creating a new lifestyle for yourself, you are merely temporarily addressing the issue.

Most experts suggest losing weight as a slow and steady pace.  Losing one to two pounds a week is acceptable.  

The odds of maintaining the weight loss will multiply.   Don’t look at it as a “diet”, that messes with your head.  Start looking at it as a lifestyle change because that is exactly what you are doing.  

Eat more protein – protein can help boost your metabolism, keeping you feeling fuller for longer periods of time and preserving your muscle mass.

Cut back on sugar and starches – This reduces your carb intake.  I know you love bread but take it easy!

Eat slowly – your stomach takes awhile to send the message to your brain that it’s hit capacity.  If you eat a bit slower, you’ll realize that you’re full before you go over the limit. 

Watch your Portions – today, portions are nearly three times what they were in the 1950’s.   Get a scale, a child’s portion plate, measure cups… do what you need to do to make sure your portions are controlled.    If you go to a restaurant, take a container with you and before you take a bite, put at least half your meal in your container to take home for tomorrow’s lunch.

Try some resistance training – those weight machines in the gym are your friends now. 

Toss in some cardio – walking, running, dancing, just keep moving.

STOP LISTENING TO INFLUENCERS   – they just want you to follow them, they don’t care if their advice is good or bad.  

Finally… Believe in yourself.  This is your journey.  Its not a race.  Slow and steady and you’ll be looking at a brand new you in a few months with a brand-new outlook on life.