The weight loss and fitness industries generate billions of dollars
worth of revenue per year for businesses such as gyms, personal fitness
training studios, nutritional supplement companies and exercise
equipment manufactures.
One claim that is common claims amongst many, if
not all, of the weight loss marketing campaigns is guaranteed,
sustainable, rapid weight loss. Is it truly possible to lose body weight
and keep the undesired pounds off?
Below is a discussion of some of the
variables associated with rapid weight loss and the likelihood of
maintaining the lower body weight.
Water Weight Loss
Initially,
upon beginning a weight loss program, a significant amount of body
weight can be lost in a very short amount of time. It is not uncommon
for someone to lose as much as five percent of their total body weight
within a seven day period of time. That means that a two hundred pound
person could lose as much as ten pounds of body weight within the first
week of dieting.
Certainly people have experienced greater amounts of
weight loss but those results are not typical. It is important to
understand, however, that the majority of the initial weigh loss will be
that of water. With a drastic caloric reduction, the body loses it’s
ability to retain water, as the components of the typical Western diet,
specifically sodium and carbohydrates, encourages the storage of fluid
in the body.
When those components are drastically and rapidly reduced,
an immediate elimination of water from the body occurs. The initial
weight loss is usually sustainable as long as the nutritional intake
remains constant.
However, maintaining a diet that is devoid of
carbohydrates and sodium is not sustainable. Therefore, a slight
increase of water weight gain should be expected upon diet modification
and progression.
Lean Muscle Weight Loss
As I explain in the article Calories and Weight Loss: A Brief Discussion, a reduced calorie diet will usually be accompanied by a loss in lean
muscle tissue. Unless regular, rigorous resistance exercise is
introduced, muscle tissue will be metabolized for energy and cellular
function.
While the weight loss associated with muscle catabolism is not
nearly as rapid as that of water weight loss, it is important to
recognized. The existence of lean muscle tissue is essential for a
healthy and efficient metabolism and with a gradual reducing of skeletal
muscle, a proportionate reduction in metabolic function should be
expected.
Body Fat Weight Loss
Ideally,
the majority of weight loss over the long term should be from reduction
of body fat. This requires careful manipulation of nutritional practices
including selection of low glycemic carbohydrates, food timing,
moderate ingestion of dietary fat and consumption of adequate quantities
of quality protein to support lean muscle tissue development and
maintenance.
The average person can safely lose one to two pounds of
body fat per week without sacrificing lean muscle mass. The ideal mode
for losing excess body fat is regular cardiovascular and resistance
exercise accompanied by sound nutrition principles.
Sustainability
By
taking a healthy, consistent approach to weight loss, sustaining a
lower body weight is possible. As with many other lifestyle
modifications, to truly maintain weight loss, one must discard old,
unhealthy habits that led to the existence of excess body fat in the
first place. Goal setting and patience are the keys that will aid in in
the achievement of the desired, lower body weight. Healthy habits,
determination and discipline will help sustain it.
Also Read:
Lose Weight Fast With These 10 Strategies
Weightlifting for a Lean, Toned Physique
Is Rapid Weight Loss Possible and Sustainable?
Labels:
Motivation,
Nutrition,
Workouts
As a Fitness Coach, American Council on Exercise Certified Personal Trainer and Weight Management Specialist, I guide and motivate those with the desire to achieve optimal fitness, fat loss and a lean, muscular physique.
I've been a personal trainer and fitness coach since 1998 and I competed as a strength athlete for 15 years. My study and training in the field has helped develop my skill as a strength coach, published fitness consultant and Fitness and Wellness Program Coordinator for the Annapolis Police Department in Annapolis, MD.
I continue enhancement of my personal and professional development through regular study, training and education.
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