How to lose weight fast is something on everyone’s mind. Suddenly, a wedding is on the calendar and the dress requires a quick 10-15 pound loss overnight. Is it possible? Or even a good idea? Here, I’ll explain why losing weight fast is a short-sighted goal and why losing too quick can easily backfire. 

‘Fast’ weight loss vs ‘safe’ weight loss

The definition of ‘fast’ weight loss may vary, but generally means losing more than 2 pounds per week. While quick success might feel really good and boost confidence, consider what that’s doing to your body.

In order to lose 3 pounds per week, a person would need to eat about 10,000 less calories than their body needs. This is a deficit of about 1500 less daily. That level of restriction requires that vital nutrients like protein, fiber, vitamins and minerals be in low supply as well.

Over time, such a restriction affects every cell and system within the body. Undereating leads to vitamin deficiencies, low energy production and a cascade of many other health issues stemming from malnutrition.

Psychologically, this level of restriction is also problematic. One study found that dieting increases both perceived stress and cortisol levels, both of which make sticking with a diet highly problematic.

‘Safe’ weight loss is generally considered a rate of 1-2 pounds per week. This can be done with a modest calorie deficit of no more than 500 calories per day. The goal is to maintain proper nutrition to support the body. 

Why do I lose the first 5 pounds fast, then stop?

When you eat less, the body’s first reaction is to use up glycogen (stored fuel) from the liver. The glycogen molecule stores about 4 grams of water for every 1 gram of glycogen. When glycogen is being burned, water is released and flushed out of the body.

The weight lost initially with glycogen burn is what we call ‘water weight’. You may have noticed a significant swing in weight seemingly overnight (3-5 pounds). This is not a loss or gain of body fat, it’s water weight from glycogen.

Once glycogen stores are exhausted, weight loss slows because fat burn releases significantly less water.

Will I regain weight after I lose quickly?

Yes. Let’s not sugarcoat this. Studies show that weight loss permanently elevates hunger hormone levels, making it virtually impossible to eat intuitively and maintain weight. The likelihood of regain is the same whether you crash diet or go slow.

However, those who choose to build realistic and steady lifestyle routines will have an easier time maintaining weight because the process is a part of their lives. A person who loses weight, even in a sustainable way, will always need to keep close tabs on their weight. Because hunger hormones are perpetually elevated, they cannot rely on natural hunger cues to maintain their weight.

4 tips for losing weight sustainably

1. Eat in a calorie deficit. (Well duh!). The fact is, you don’t need to be in a huge deficit every day to be successful. Losing 1/2 to 1 pound per week can happen by eating 250-500 calories less than you burn. HOWEVER, eating 100 calories less than you burn each day is STILL a deficit! Keep your mindset in check and see this as beneficial instead of throwing in the towel.
2. Exercise (duh, again!): The best way to create more wiggle room with your eating plan is to move more and burn more calories daily. Plus, exercise has a number of health benefits. The calorie burn is nice, but find activities that you actually enjoy. Plan them into your routine.
3. Make a plan. Write a simple meal plan, add exercise appointments into your Google calendar. Do this in advance so that taking action doesn’t happen just when it’s convenient.
4. Get help. Not sure how to do all of the above? Work with me at JD Nutrition LLC to get a firm grip on your diet numbers and plans. Develop a lifestyle routine that fits with your career, family and other personal obligations. Solve obstacles that have kept you from committing in the past.

Conclusion

Aiming to lose weight fast may help you gain confidence in the short-term, but we cannot ignore the long-term negatives. Instead of aiming to lose weight fast, set your sights on building lifestyle routines that you can perform every day. While the weight may come off a little slower, avoiding extreme calorie restriction and marathon gym sessions will better align with your life. This makes weight maintenance possible once the weight is lost.

For help writing your sustainable weight loss plan with the help of a registered dietitian, schedule a free 15-minute consultation. 

Interested in virtual nutrition coaching but aren’t sure about your budget? Learn more here.