When trying to lose weight, even if it’s 10 or 20 lbs getting started is the hardest thing to do.
But, for those who are truly obese, with 100’s of pounds to lose before getting to a healthy or ideal weight, the prospects of years of lifestyle changes is daunting.
Facing that kind of challenge, many decide to call it quits before they even get started.
The Key, do not get overwhelmed, do not look at the big picture, do not think it has to be a sprint to the finish line, just start.
Like the turtle in Aesop’s story, know that if you stay on track, each little step will take you closer to your goal.
The Big Q: What is the ‘Skinny’ on quick weight loss?
For those who only need to drop like 20 lbs or so, a 30-Day quick weight loss plan may not be a problem. This is true of those that are overweight, but otherwise strong and in reasonably good shape, and can combine significantly reduced carbs and calories, with rigorous high-intensity interval training, or strength training exercises.
But for the morbidly obese, who have 75 or more pounds to lose; quick weight loss can often be unhealthy, even dangerous.
Rapid weight loss can lead to the weakening of your bones, muscles, even your heart. Not to mention that most quick weight loss programs lead to rebound, and what came off quickly, goes right back on just as fast.
For significant and long-term weight loss, a healthy weight loss program should be one that helps you to lose 10 % of your baseline weight in about 6 months. That might mean an average of only 2-3 lbs a week, but that is not only slow, steady, and healthy weight loss, it is an achievable and measurable goal for just about anyone.
Remember you did not put on all those extra pounds in a day, you are not going to take them off in a day either.
There are other benefits to progressive weight loss too.
There have been published studies that show, slow and steady weight loss of even 5-10% of your current body weight can improve health and lower blood glucose and blood pressure levels.
No matter what type of diet you choose, for people who are obese, for healthy weight loss doctors recommend a 1,000- to 1,200-calorie diet for women and a 1,200- to 1,600-calorie per day diet for men.
Know that it is not just the amount of calories, but the type of foods you eat.
You are not going to lose much weight on a 1200 calorie a day diet if it is made up of donuts and pizza.
Any diet for weight loss should include cholesterol-lowering foods such as whole grains, fruits, and veggies, and should avoid all processed and fast foods and foods with high-calorie ingredients like saturated fats.
Any diet must also include water, and lots of it -as many as 8 glasses a day.
Plus, you must get up off the couch, get moving, and exercise at least 30 to 45 mins a day 3 to 5X a week, but that does not mean you need to become a ‘gym rat”. It does mean wash your car, clean the house, take a walk, start using the stairs instead of riding the elevator at work, these small changes, count as exercise.
The bottom line is, slow weight loss is healthy weight loss. You can achieve your weight loss goals, but to do so requires real change and not a “quick-fix,” and any kind of real change takes time. Start now!
Eat healthy, Be healthy, Live lively