Should you be losing weight fast or effectively?
By Chantelle Martino | Accredited Practising Dietitian
Losing weight can be a challenge, but it is possible. If you're looking to lose weight quickly, there are a few things you can do, but it's important to remember that there is no quick and easy way to lose weight safely and sustainably. Any weight loss plan
that promises results too good to be true is likely not safe or long term and it’s likely
you have already experienced this in the past.
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Here are some tips to lose weight effectively
Eat a healthy diet that is balanced and high in nutrients. This means eating plenty of protein, vegetables, fruit, whole grains and healthy fats. It also means limiting your intake of processed foods, sugary drinks, and unhealthy fats.
Exercise regularly. Aim for at least 30 minutes of resistance training to build muscle combined with moderate exercise most days of the week.
Get enough sleep. When you're sleep-deprived, your body produces more of the hormone ghrelin, which makes you feel hungry. So, getting enough sleep can help you eat less and lose weight.
Manage stress. When you're stressed, your body produces more of the hormone cortisol, which can lead to weight gain. So, finding ways to manage stress, such as exercise, yoga, or meditation, can help you lose weight.
It's also important to be patient and don't get discouraged if you don't see results
immediately. Losing weight takes time and effort. But if you stick with it, you will
eventually reach your goals.
Here are some of the pros and cons of losing weight fast:
Pros:
You may see results more quickly.
You may feel more energetic and have more self-confidence. This will also happen with effective weight loss.
You may reduce your risk of developing chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Cons:
It can be difficult to maintain the weight loss over time and more likely to regain the weight you lose.
You may experience side effects, such as fatigue, hunger, and irritability.
By following a highly restrictive diet to get fast weight loss, it can increase the risk of nutritional deficiencies. Likes wise, following restrictive diets can also decrease beneficial gut bacteria and change your guts microbiome for the worse.
If you're considering losing weight fast, it's important to talk to your accredited
practising dietitian first. They can help you create a safe and effective weight loss
plan that is right for you and will provide you with the tools you need for long term
success.
Here are some additional tips for losing weight fast safely and sustainably:
Set realistic goals. Aim to lose 500g-1kg every 1-2 weeks.
Make gradual changes to your diet and lifestyle. This is more likely to be sustainable in the long run.
Find a support system. Having friends or family members who are also trying to lose weight can help you stay motivated.
Don't give up. Losing weight takes time and effort, but it is definitely possible.
Just keep at it and you will reach your goals.
I hope this blog post has been helpful. If you have any questions, please feel free to
leave a comment below.
Book in for a complementary consultation with Chantelle to see how she could help.
Rebates are available for the following:
Health funds rebates under dietetics
Medicare rebates* with an Enhanced Primary Care (EPC) referral to see a Dietitian.
*Speak to your GP to see if you meet the criteria.
Chantelle-Rose Martino | Accredited Practising Dietitian