There are countless reasons why “rapid weight loss programs” DON’T create sustainable results.
Some of the biggest problems are…
- Extreme, drastic changes can’t be followed for more than a week or two
- Complicated and restrictive programs cause frustration and feelings of failure
- Disappointment occurs when you don’t see dramatic results beyond the first few days
And that’s exactly
why fad diets, crash diets, “lose 20 lbs in 2 weeks” diets, juice diets, raw food diets, baby food diets (yes that’s a real thing), and even Twinkie diets… AREN’T WORTH YOUR TIME!
Think about it.
Would you buy a new $150 pair of shoes if you knew they were going to be out of style in 4 weeks?
It would just be a waste of money. It’s such an easy decision to make.
But then, why is it that when it comes to losing weight, this logic disappears?
Why do women continue to hundreds of dollars for weight loss programs that only work for a couple weeks?
Every day, thousands and thousands of women buy into these “get-fit-quick” scams. In fact the US weight loss market topped almost $60 billion this year!
Stop wasting your time, money, and effort on programs that can’t create SUSTAINABLE RESULTS.
I’m sure you’re all familiar with the story of the tortoise and the hare.
[Rabbit gets challenged to a race by a tortoise that is tired of hearing the rabbit brag about his speed. Rabbit thinks he’s guaranteed to win, so he takes a nap. Rabbit ends up getting beat by the slow and steady tortoise.]
SLOW & STEADY… WON THE RACE.
Just like how…
SLOW & STEADY… LOSES THE WEIGHT!
And here’s why…
When you restrict your calorie intake (a common feature of crash diets), your body goes into survival mode.
Its first response is to protect stored fat (yes, the same fat you’re trying to lose) to avoid starvation. It also starts turning lean muscle into energy to maintain normal function.
THE END RESULT: LOSS OF MUSCLE + PROTECTION OF STORED FAT
This is important because the more muscle tissue you have, the higher your resting metabolic rate… and a higher metabolic rate means your body requires more energy (aka calories) each day.
In other words, if you have more muscle, then you get to eat more calories per day without gaining weight.
But as your body sacrifices muscle tissue for energy (because it isn’t getting enough calories from your diet), your metabolic rate decreases and you burn fewer calories each day.
Now you’re stuck eating less with a body that is protecting stored fat, destroying lean muscle, and functioning at a lower metabolic rate.
This trifecta of awfulness can only result in one outcome when you restart normal eating habits – WEIGHT GAIN.
It’s no wonder a team of researchers at Johns Hopkins University found that very-low-calorie diets haven’t shown results beyond a few months.
“Participants in the very-low-calorie meal replacement programs lost more weight than nonparticipants in trials lasting four to six months. But one long-term study showed no benefit from such a program at 12 months. The authors noted that very-low-calorie programs also carry higher risks of complications, such as gallstones.”
A better approach to crash dieting is to make small, sustainable changes that create lasting results.
I don’t just want your jeans to fit a few weeks from now, I want them to practically be falling off your waist five years from now!
With that being said, here are the top 5 things you should do now to start losing the pounds once and for all!
1. Remove one unhealthy food from your diet each week
While it may seem impressive to switch from a junk-filled diet to one that only consists of natural, organic foods – don’t do it! Going from 0 to 100 always leaves you feeling deprived and cranky. Instead, make small swaps in your diet each week. For example, swap your typical bagel for a whole wheat muffin or your afternoon candy bar for a protein shake.
2. Add 30 minutes of weight training to your workout each week
Strength training isn’t just important for building muscle, but also for protecting your bones. By adding weight training to your routine, you increase muscle mass and bone density, decreasing your risk of developing osteoporosis (a medical condition in which the bones become weak and brittle).
3. Walk at least 30 minutes each day
According to the American Heart Association, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running! You don’t even need to walk for 30 minutes straight, so split it up over the course of the day if you’re super busy.
4. Consume one serving of protein with every meal
Eat a 2- to 4-ounce portion of meat, poultry, or fish with each meal. This ensures your muscles have the nutrients they need to grow. If you’re eating meat or poultry, then it’s about equal to the size of a deck of cards or a checkbook for fish. Vegetarians can benefit from the high protein content in beans, nuts, quinoa, and other whole gains.
5. Treat yourself to your favorite dish once a week
Life is about moderation and balance, not perfection… which is exactly why we are all allowed to “CHEAT” every now and then! When eating a cheat meal, it’s important to enjoy your favorite food without going too crazy. Examples include, two slices of pizza, a couple cookies, one chocolate bar, and one alcoholic beverage.
Thousands of women have created lasting results by creating a well-balanced routine that consists of weight training, cardio, good nutrition, and a great work ethic… that means you can do the same!
1. LaRosa, John. U.S. Weight-Loss Market Tops $60 Billion. Available at: http://www.dietscam.org/reports/market.shtml. Accessed November 11, 2015.
2. Fell, James. “The Myth of Ripped Muscles and Calorie Burns.” Los Angeles Times. May 11, 2011. http://articles.latimes.com/2011/may/16/health/la-he-fitness-muscle-myth 20110516
3. Gudzune KA, Doshi RS, Mehta AK, et al. Efficacy of commercial weight-loss programs: an updated systematic review. Ann Intern Med. 2015;162(7):501-12.
4. Sleltzer, Charlie. Can Weight Lifting Increase Bone Density? Available at: http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/.