16 Jul Why Slow Weight Loss Is BETTER

You are being blasted in the face with adds and media telling you “how to lose 20# in 20 days.” 

You are told the faster you lose weight “the more successful” you are.

If you go off “the plan,” you have failed

Girl, it’s not you that’s the problem. It’s the vehicle you are driving!

Anyone can lose weight on a low calorie diet TEMPORARILY

But if you can’t maintain your results, the diet didn’t work …. 

I teach my clients to lose weight

Feel great

Include their favorite foods

And MAINTAIN their results

Why would you want to lose all of this weight to just gain it back (+ more)?

Slow, steady weight loss is the sustainable road.

There are SO many variables that influence our weight

If you don’t address your mindset, habits and actions you WILL NOT be able to maintain your results. Anyone can follow a restrictive low calorie diet for a period of time and lose some weight. 

Research suggests 80% of people who successfully lose 10% of their body weight will gradually regain the weight back to their “pre diet” weight or more.

When you are tempted to start the next trendy diet, ask yourself…

Is this something I can do long term?

Am I setting a good example for my kids?

How does eating this way make me FEEL?

Does my environment support my goals?

Losing weight very quickly through an extreme calorie deficit can lead to

Nutrient Deficiencies

Restrictive diets may lead to nutrient deficiencies. If you are not getting an adequate variety of foods in your diet you can be deficient in vitamins necessary for biological functions. You can become dehydrated, have difficulty concentrating/brain fog, fatigue, digestive problems, hormone dysregulation.

Mental Health

You want what you can’t have! It’s human psychology. You will only be able to completely eliminate certain foods for a period of time before you eventually give in. And then “fall off the wagon.” You will then feel guilty, like a failure, a loss of control and disappointed in yourself. You lose the please and enjoyment of eating and this can lead to an overall poor relationship with food and your self-esteem.

Weight Regain

You will likely lose weight quickly on an extreme diet from a loss of water, muscle, some fat. If you are restricting calories to an extreme amount the body will kick into survival mode and slow down your metabolism in an effort to conserve energy. Once you start eating normally again the body will be stingy with weight loss and be more inclined to store energy for future periods of low energy intake.

This is the yo yo dieting efforts that come into play. You cannot completely eliminate carbs or just drink primarily shakes forever. Once you go back to eating normally your body will conserve this energy.

Fast Weight Loss does not Equal Fat Loss

Weight changes are related to fluid/water, muscle and fat. carboHYDRATES carry water with them, for every 1 gram of carbohydrate stored, you store 3g of water. Your body stores glycogen primarily in your muscle and liver cells.

When you start reducing calories, and specifically carbs, you will see a dip in weight because your glycogen stores release water. Once you rehydrate, it’s normal for your weight to go back up.

What’s the other option?

From a calorie standpoint 

Understand how many calories you need per day. This is dependent on your age, height, weight, gender and activity level. Start with a moderate deficit 250-500 calories per day.

I experiment and calibrate with my nutrition coaching clients what’s working, what’s not and make adjustments. 

You are not a number, you are an individual. It’s important you take an individual approach with this as each person responds differently.

From a lifestyle standpoint 

If you are not working on your thoughts and beliefs about your personal values and self worth you will never be happy no matter what the scale says.

If you haven’t changed your habits that were contributing to your weight, you will gain it back.

If your environment doesn’t support your goals it will be harder to maintain your results.

If you don’t have someone in your corner guiding you through this process it’s very easy for our limiting beliefs to take over.

If you are feeling lost and confused, this is exactly what I help my clients to navigate.
Apply for 1:1 Nutrition coaching and receive the individual attention you deserve!

Cheering for you,

Jennie