Weight Loss Takes Time and Dedication, Reach your Goals!

There Is No Healthy Quick Fix To Weight Loss

Don’t you wish you could just flip a switch and have the exact body and health you desire? I wish that were the case too, but unfortunately, it doesn’t happen overnight. Weight loss takes time and dedication. There is no healthy quick fix to weight loss.

We didn’t put on that unwanted fat overnight, that took time, effort, and energy to do. It may have taken months or even years to put on that unwanted fat before we decided to make the conscious decision that we need to be healthier, we need to lose weight, we want to build lean muscle. So now it’s time to put in the effort, and energy to lose the unwanted fat.

The Problem With Quick-Fix Programs:

We have all seen those quick-fix weight loss programs: Lose 15 pounds your first 7 days, Bikini ready in 90 days, Drink your way slim, Keto, Weight Watchers…just to name a few. All promising impressive and quick results, results that we all want. But the truth is weight loss takes time and dedication.

What matters most when it comes to losing weight and living a healthy lifestyle is your ability to stick to a healthy program.

Now, all of these fad diets might show some great results at first. But the problem with all of these fad diets is they are too restrictive of certain food groups. In fact, many of these fad diets are the reason so many people have eating disorders. Too many foods have been labeled “BAD FOOD”.

Negative Impacts Of Fad And Quick Fix Diets:

Here are just a few of the negative impacts of these fad or quick fix diets:

• Feeling deprived of foods you might love
• Irritable & Unsatisfied
• Hungry
• Having a lack of energy
• Headaches
• Muscle Loss
• Potential digestive problems
• Missing essential nutrients
• Loss of money, these programs typically are not cheap
• Could actually cause weight gain
• Puts you at risk for gallstones
• MOST IMPORTANTLY, THEY ARE UNSUSTAINABLE

Tips To Think About When Choosing A Weight Loss Or Health Program

• No complete restriction of any specific foods
• Allows you to create a healthy eating pattern
• Teaches you how to properly fuel your body with the appropriate calorie level
• Focuses on a variety of nutrients and mindful of portion control
• Limits added sugars, saturated fats, and sodium. Notice I said limits, again no complete restriction.
• A program that is sustainable and teaches you the proper way to lose weight and live a healthy lifestyle, without creating an unhealthy mindset towards food.

Safe Rates Of Weight Loss

I’ve said it a few times, weight loss takes time and dedication. So how much time does it take and what is a safe rate to lose weight?

Typically, weight loss starts off fast at the start of any program. This is why a program can promote quick results in the first week or two. However, these results typically do not last. The first few weeks of most programs our body is adjusting to the changes and it takes a moment for your body to figure out what is taking place.

Doctors recommend a weight loss of 1 – 3 pounds per week, or about 1% of your total body weight is a safe rate of weight loss.

However, it is important to keep in mind that weight loss is not a linear process. Some weeks you may lose more, and others you might lose less or none, perhaps even put on a pound or two.

The important to not be discouraged if your weight loss slows down or plateaus for a few days.

Successful Self Monitoring Techniques:

While it is important to pay attention and record your dietary intake and weight, DON’T let it control your life.

I would love to tell you to toss out the scale, but you won’t. So instead, I will ask, PLEASE do not weigh yourself more than once per week. Also, don’t weigh yourself after a day where you know you didn’t stick to your healthy eating program. Weighing yourself after having a few cocktails the night before is only going to make you feel bad, it’s going to make you want to give up. Where in actuality, your scale is simply reflecting the water weight you gained from the cocktails the night before and not your true weight.

So if you must weigh yourself, do it after you know you have been relatively good about your food choices for 5 or more days. This is how you will truly see your success.

Weight Loss Takes Time And Dedication

Many factors affect your weigh loss rate, including your age, starting weight, sleep, and gender. So don’t give up, keep making healthy food choices and you will reach your goals!