If you are trying to lose weight or have lost weight in the past then you will know how much of an adjustment it is. When you initially make the decision to lose weight you feel motivated, ambitious and intent on improving eating habits. This feeling can be intensified when you see how quickly the weight is coming off (as it does in the early weeks), however, weight loss eventually stabilises as your body becomes adjusted to new habits. At this stage you may only lose 1-2lbs a week. This is normal and it doesn’t mean you are eating the wrong foods or hindering your weight loss in some way. A weight loss of 1 -2 pounds a week is the typical recommendation, this may seem like a slow pace but by losing weight this slowly you are more likely to keep the weight off long term.
What is healthy weight loss?
1lbs of fat contains 3,500 calories, to lose that pound every week you need to burn 500 calories each day (500 x 7day = 3,500 calories). Chances are if you have changed to a healthier way of eating then you are more than likely not taking in as many calories daily and the 1lbs weight loss is the result of this.
The major concern with rapid weight loss is that it is usually done in an unhealthy manner and can take extraordinary efforts, which can be more extreme and difficult to maintain long-term. This means you are more likely to give up as it’s very difficult to maintain unhealthy weight loss efforts. Additionally by losing weight quickly you are less likely to lose fat and more likely to lose water and lean tissue. This makes it even harder to burn calories. If your doctor requests you to lose weight for health reasons then rapid weight loss can be safe as it’s done under the supervision of a medical professional.
Don’t fall for a fad
It’s so attractive reading an article online or in the newspaper about the likes of a person who lost 2 stone in a month on the juice diet or the 80:10:10 diet etc but you need to remember these articles are written for shock value. Following a fad diet is not recommended. The likelihood of anyone losing weight and keeping it off is slim to none. Most of us have all followed some sort of crazy diet at one stage where you were drinking some revolting juice or living off rabbit food for a month and yes you may have lost 3-4 pounds on this diet but how often has the weight crept back on and then some. The truth is a fad diet is not a balanced diet, the weight may fall off at first and when you have had enough of calorie restriction you binge and say to yourself “I will try again on Monday”. By following a balanced diet you never have the food cravings and binging as you are not restricting your diet. You are eating healthier and more balanced and taking in a range of food groups and enjoying your meals. A balanced diet is easy to follow and if you eat everything in moderation you will lose weight and keep it off. This is why I recommend a balanced diet to my clients and teach them about healthy eating and what meals and food groups they need to incorporate.
Whelehans Nutrition Service
Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.
Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.