By: the strongcleankitchen crew
We hear it time and time again, “I need to lose 15 pounds. And I want to lose it fast!” Sound familiar?
Well folks, we’re here to tell you that: quick to lose means quick to gain. We know you’ve experienced it yourselves – or know people who have tried endlessly to shed some weight quickly – only to put it back on even quicker. The good news is there’s a healthy and proven way to effectively lose weight that will work for everyone.
Your goal: 2 to 4 pounds per week. That’s it. Achievable for everyone, easily maintained, and something that can be sustained for the long haul.
There are many reasons to aim for weight-loss of 2 to 4 pounds per week. One of the biggest reasons you don’t want to lose weight any faster is because you will lose both fat AND muscle if you do. We’ve seen this countless times with fad diet plans, extreme calorie-reduced diets and food restriction tactics that do nothing but send your cravings into overdrive.
Muscle loss is not the only thing you need to worry about if you start shedding the weight fast. Odds are, you will regain the weight just as fast and actually end up with a higher percentage of body fat then you did when you started.
Want more proof? Just ask Holly Herrington, R.D, L.D.N. of Northwestern University. She explains that if you regain weight quickly, as often happens with rapid weight loss diets, most often its more fat that is put back on, even more then when you started the plan.
So what’s the solution? First off, your plan should aim for 2 to 4 pounds of weight-loss per week. Second, map out a time-frame for your goal, say a 6-week or 12-week plan. This will help you chart your progress, write down your plan and keep you accountable. Third, begin to decrease the calories that you consume by ensuring your body is getting calorie-dense foods, like vegetables, whole grains, proteins, and some fruit. Once you’ve done that, you can begin to think about an exercise program that aims to work your entire body with short, explosive bursts of activity. We will explore these exercises in later articles.
Remember, achieving your weight-loss goals must be planned in a healthy, sustainable way. It means better understanding the foods that you consume, when you’re consuming them and why you’re consuming them in the first place. Armed with a time-frame, menu plan and proper food list, 2 to 4 pounds of weight-loss is easy to achieve and even easier to maintain. Start planning now.
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