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Wednesday, 6 January 2021

How to lose weight fast: Five easy evidence-based steps

Franziska Spritzler RD CDE writes:

"Do you want to lose weight as quickly as possible? When it comes to fast weight loss, it’s important to take a healthy approach — one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.

What is “fast” weight loss?
Health authorities typically recommend losing about 1 to 2 pounds (0.5 to 0.9 kilo) per week, and many people seem to lose weight at about this rate.

Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered “fast” weight loss. Yet for many people, that may not sound quick.

While losing 10 pounds (4.5 kilos) in a week may technically be possible for some — especially those who carry a lot of excess weight — it isn’t realistic for most of us.

What about severe calorie restriction?
What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.

Severe calorie restriction can make you feel extremely hungry, deprived, and fatigued. What’s more, it often leads to loss of muscle, or lean mass.

Generally speaking, the more lean mass you have, the more calories your body burns at rest.

Loss of muscle during very-low-calorie dieting can slow down metabolism, making future regain much more likely.

So fast weight loss via severe calorie restriction may not be a good idea for many people.

Fast, healthy, sustainable weight loss
Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Recent research suggests that people who lose weight quickly are just as likely to keep pounds or kilos off as those who lose weight more gradually.

Moreover, preserving lean mass seems to decrease a person’s risk for regain, regardless of how long it takes them to lose the weight.

Therefore, for fast weight loss that’s also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men.

And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women — despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, you’ll find the simple steps to take to start losing weight quickly.

Five simple steps to fast weight loss

Cut way back on carbs

Eat plenty of protein

Keep fat intake moderate

Go for non-starchy vegetables

Get some exercise, but don’t overdo it

Take-home message
Yes, you can lose weight quickly. However, the rate at which you lose isn’t always within your control. Also, preventing loss of muscle may be key for long-term weight-loss success.

Following these five easy steps can help you lose weight in a healthy way without feeling hungry, at a pace that’s right for your body and sets you up to keep the weight off long term."
The above is a snippet of Franziska's post which you can read in full with all research links here

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Laurie said...


Ygraine said...

Such good - and timely - advice here...many thanks for this. I have rather overindulged over the course of this holiday!πŸ˜• Lol.

Do hope you are having a great day...and are staying safe!😊😊

Hugs xxx

Christine said...

Thanks for these great tips it is the time of year I tend to gain extra pounds.

Martha said...

Yep, I agree with all the above!

Tom said...

...i't a constant battle.

Valerie-Jael said...

Sounds a good and sensible approach to the Corona bulge! Valerie

JFM said...

Another wonderful learning post...thank you again ☕🌷

DVArtist said...

Very good post. As we, (I) get older it is something I have to be very aware of. Have a nice day today.

Divers and Sundry said...

Good advice!

This N That said...

I usually just change my lifestyle..much easier...but, over the years I sneak back to old habits..I think we all do that..Hard to change at my age!! Thanks for the tips..

Elephant's Child said...

Thank you.
Slow and steady works for me. said...

I do seem to have put weight on over the last few weeks so it would be good to lose it again.

Magic Love Crow said...

Thank you for the great tips Jan! Big Hugs!

NanaDiana said...

I have been steadily losing weight since mid-August and am halfway to my goal. I think the slower it comes off, the better-and the easier to maintain. Have a wonderful, healthy 2021. Diana

happyone said...

Good advice. There is no easy or quick way - it's a life change.

aussie aNNie said...

Sooo! There is a magic wand to lose weight, great advice here. xx

Victor S E Moubarak said...

Good advice there. Worth considering.

God bless.

Practical Parsimony said...

I once lost 46 lbs. in 3 months, but I was much younger, healthier, and much more active.

Jeanie said...

Excellent tips, all. I think carbs are my worst problem. Little by little -- if I can get 1-2 a week, I'm thrilled.

Bleubeard and Elizabeth said...

I think I need this because I'm finding it hard to stay active during this continued lockdown. Timely indeed.

Debbie-Dabble Blog and A Debbie-Dabble Christmas said...

Great post!! Thanks so much for sharing!!!
Thanks so much for stopping by!! Stay safe, healthy and happy!!

Betty said...

It's cutting back on those carbs and re-educating my tastebuds to expect less fat (fat means flavour to a veggie) that I find hard :) but I could do with losing a few pounds.

Jo said...

I definitely need to drop a few pounds after Christmas.

Sue said...

Sound advice here, I also have to totally cut out chocolate unless its 97% cocoa (from Lidl) which is very bitter so I can only nibble a square but it does kill the cravings. Take care, Sue xx

David M. Gascoigne, said...

Sometimes people focus more on weight loss than overall health. I remember even in high school, way back when we still chiselled letters on stone tablets, we discussed different body types, and we are not all made to fit one mould. It seems facile to say, but exercise, moderate eating with lots of fresh fruits and vegetables, will get YOUR body to settle into the weight YOU should be. And that's not going to come from a book or a fad diet.

sheila 77 said...

A nice quiet encouragement to lose a few pounds with simple advice, just what we need, thanks.

Miss Kim said...

Thanks for the helpful tips today!

Ella said...

Thanks for your good advice!

Sami said...

It certainly gets harder to lose weight after a certain age :)
Thanks Jan

Breathtaking said...

Hello Jan, Losing weight is difficult for some people. My daughter went to a dietitian to learn to eat sensibly and lost so much weight, which she has kept off, because she "feels" great, as well as looks great. She drinks lots of water but not with meals, and eats five times a day. Also she eats fruit in between meals not at meal times. Just a few ideas which also might be helpful. A year ago hubby and I started to eat less by eating off dessert plates, and eating more fruit and veg, and we both lost weight.

mamasmercantile said...

Saly I reached that certain age and since then it has been a battle.

sandy said...

good article. I changed the way I eat about two months ago and have lost about 10 pounds, slowly but surely.

Phil Slade said...

Good and timely advice Jan. This Christmas we seemed to receive many more cake and chocolate as gifts. It's quite a problem resisting so as not to put on weight.

carol l mckenna said...

Wonderful information ~ great for after the holidays ~

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