The goal of every dieter is to lose weight fast. Unfortunately, people get so caught up with trying to lose weight fast that they lose sight of the big picture. This is the second part of our series on fast weight loss. You can also access the earlier article entitled “Lose Weight Fast Part 1“.
Table of Contents for Article
Short-term View of Weight Loss
Very few people have a long-term view of weight loss. They have an immediate goal to reach a certain target weight. This approach itself is wrong. When someone sets weight as a target, there is no way in knowing what proportion of it is fat, muscles or water. There is a high chance that a high proportion of it is muscle and water loss.
When someone has a short-term approach to weight loss, there is a high chance that they will reach it with some brute force. Losing weight is the easy part. Keeping the weight off is the real challenge. You probably know many people out there who have lost weight or who have tried to lose weight all their lives. How many people who you know, have lost weight and kept it off. Losing weight and keeping it off is the long-term approach to weight loss.
You can lose weight fast and healthily. Most experts agree that it is not possible to lose more than 2 pounds of fat per week. When all of your weight loss is from fat loss, you have healthy weight loss. Consistently losing 2 pounds of fat per week for say 4 to 6 months, is a tremendous achievement. After 4 to 6 months, you could have lost anywhere between 35 to 50 pounds of pure fat. The best part is that this is healthy weight loss.
If you have monitored fat loss instead of weight loss, there is a good chance that you may have minimized muscle loss as well. This is because pure fat loss cannot be achieved via dieting or fad diets. You can lose weight by dieting. Pure fat loss comes from a holistic approach of healthy nutrition, exercise, supplementation and adequate sleep.
When you lose weight in this manner, you can be sure that you have achieved sustainable weight loss. As there is minimum muscle loss and because you have exercised, your metabolism would be raised. A healthy metabolism is the key to sustaining the weight loss. Another major contributor to long-term weight loss is a balanced hormonal system. When your hormonal system is balanced your health is enhanced. Your body works with you and not against it.
The point that I am trying to make is that when it comes to weight loss, slow is fast and fast is slow. When you try to hasten weight loss beyond your body’s fat burning ability, you are likely to cause massive muscle loss. This sets you up for rebound weight gain. You would gain back all the weight and more, before you know it. In the short-term, you would have lost weight quickly but there is no net benefit in the long-term. You would soon be trying to lose weight again as a result of the rebound.
Some people spend their entire lives trying to lose weight simply because they want fast short-term weight loss. If they lose weight correctly and within the upper limits of the body’s fat burning ability, they can be quite sure that they will only need to go through the process once. It may seem slow if you have a short-term perspective. But if you have a long-term perspective, this is the fastest weight loss possible as you lose weight only once. You do not spend your entire life chasing weight loss, which in the long-term is the slowest weight loss possible.
In this video, Suresh and Paramjit discuss about these key points about fast weight loss. You need to lose weight within the physical limits of your body.
I am Suresh and I am Paramjit and we are from the Correct Weight Loss team.
[Suresh] Today we are going to talk about an interesting topic called “What you need to know to lose weight fast”. I think the world wants to lose weight fast. So I guess it is important to know some of the key things on how to lose weight fast.
[Paramjit] There is a limit to how fast weight can be lost. Because this is purely dependent on your body’s fat burning ability. Fat is burned in the tiny power plants of the body called the mitochondria. Fat goes in and it is burned. You have a limited amount of mitochondria in your body. It is not unlimited. Based on the amount of mitochondria that you have, you have a certain fat burning ability
[Suresh] You can however increase your mitochondria by exercise. By doing more exercise such as cardio training, you can increase the number of mitochondria in your body to burn more fat.
[Paramjit] Based on your body’s fat burning ability, there is only so much of fat you can burn. When you exceed this limit, you are actually moving backwards. The weighing scales show that you are losing a lot of weight but your body is moving backwards.
[Suresh] Moving backwards as far as fat loss is concerned.
[Paramjit] You are actually setting yourself up for rebound weight gain. It’s just like a balloon being pressed with force. Eventually when you get off the diet, the weight comes back on. People wonder where the weight came from.
[Suresh] They actually set it up because they went too fast.
[Paramjit] Yes they were too fast. You can be fast but within the limits of what your body can handle.
[Suresh] The weight loss comes from the fat loss of 2 pounds per week
[Paramjit] Compare your fat burning to the fuel consumption of a 2 litre car and a 6 litre car. A 6 litre car is going to burn more patrol and a 2 litre car is going to burn less petrol. You can’t expect a 2 litre car to burn the same amount of petrol as a 6 litre car. It’s just not possible. There is a physical limitation.
[Suresh] If you lose weight correctly, you could actually change your 2 litre fat burning capacity into a 6 litre fat burning capacity. But if you do it too fast, you lose muscle. Instead of maintaining the 2 litre engine, you shrink it to a 1 litre engine. That is why you put on more fat as all the extra fuel just spills over and gets stored in the body as fat.
[Suresh] Finally we talk about the weight set-point. I am not sure if most people are aware of this but the body has a weight set-point. The body wants to stay in equilibrium. That is how nature makes us all. It likes to stay in equilibrium. When you actually start a weight loss program, you are disrupting this equilibrium. When you disturb the equilibrium, you can start losing weight.
Changing Your Weight Set-Point
[Suresh] Eventually when you lose a certain amount of weight or achieve a body shape that you think is ideal, it is important not to stop with your efforts. If you stop, the body will immediately start creeping back to its old set point. Once you have reached the ideal body weight and body shape that you like, go on a maintenance lifestyle which means you go continue with healthy nutrition and regular exercise. Follow all the 7 keys we talked about and do a maintenance program for at least 6 months. This allows the body to adapt to this new weight which then becomes your new set-point. Once you have adapted to the new set-point and you have reached your new equilibrium at this new setpoint, it becomes easier to maintain the weight.
[Paramjit] So actually there is a lag time between your new weight and your body’s acceptance of the new weight. The body has not accepted the new weight. So you got to maintain your efforts for 6 to 12 months at that new weight level so that your body accepts it as the new set-point.
[Suresh] That becomes the equilibrium point. Whenever your weight goes up or down, it tends to want to return to that equilibrium point. The only effort on your side after that is to combat the effects of aging. With aging, there are certain hormonal changes. You need to follow a lifestyle that neutralizes the aging effect. That will keep you in a nice body shape and a healthy predisposition.
[Param] This is where the approach that most people take is flawed. As soon as they reach what they think is their target, they go back to their normal lifestyle. But the body has not accepted this new target. The body still has the old target in mind. So you just balloon back to where you were. This is where rebound weight gain comes in. Do you really consider this as fast weight loss when you are constantly going up and down. Spending your whole life losing weight?
[Suresh] What we say is a long process, but it is actually scientifically the shortest and fastest way to lose wight. Don’t shortcut the shortcut because you will end up being loss in the jungle.
[Paramjit] Think about it. Even if you are losing 2 pounds of fat per week, that is 8 pounds of fat per month. If you keep that up for 6 months, that is 48 to 50 pounds of pure fat. A lot of people can completely transform from losing 50 pounds of fat. If you lose 50 pounds of fat, you will be a completely different person as compared to losing 50 pounds of weight. When you do it correctly, it may not be 2 weeks or even 4 weeks. It may be 6 months. Some may even need 12 months. But the results are sustainable.
[Suresh] Yes it depends where you start.
[Paramjit] Yes but you only do it once.
[Suresh] That’s right.
[Paramjit] You don’t spend years doing it.
[Suresh] Going up and down
[Paramjit] And then die trying.
[Suresh] This is the shortcut. Don’t shortcut the short cut and you will get the results and the desired body of your dreams. So from the Correct Weight Loss team, this time do it right.