By Kitty Finklea (Florence, SC)
In the first few weeks of a strict diet, people typically lose 5-10 pounds per week, and sometimes more.
So it easy to understand why some may feel somewhat dismayed when weight loss slows down or depressed if they lose less than a couple of pounds a week.
Americans want weight to come off quickly, and don’t often realize potential health risks associated with rapid weight loss.
After the first two to three weeks, a healthy, safe weight loss is a fourth to two pounds with a max of three pounds per week. When weight loss is more rapid, more muscle weight and fluid is lost.
People tend to be over-restrictive with food, but they can only stand starving themselves for a limited period. Hunger is primal and will win out over time.
When a dieter goes “off the diet,” overeating and weight gain usually occurs and frequently more weight is gained than when the diet started. What comes back is more fat weight, not more muscle. Overall, metabolic rate decreases and it becomes more and more difficult to lose weight with each new diet.
Talk about frustration!
Rapid weight loss also increases risk of gallstones, dehydration and kidney problems, thyroid problems, bone loss and osteoporosis, fatty liver, fluid imbalance and heart arrhythmias and increased risk of eating disorders such as binge eating
Slower weight loss means following a sustainable eating plan that is easier to stick to over time. Create your own healthy meal plan with fresh fruits and vegetables, whole grains, lean protein and healthy fats. Make sure not to go lower than 1,200 calories a day for women and 1,500 calories a day for men to feed your metabolism instead of stifling it.
In addition to watching portions and eating clean with regular meals and snacks, make sure to include regular cardio exercise and strength training to keep the metabolic rate elevated. Even if the scale doesn’t drop as quickly, the inches will come off. Each pound of muscle takes up about 18 percent less space than a pound of fat. Muscle weight also keeps metabolic rate elevated as you age.
Weight loss will not follow a planned trajectory. There will be ups and downs, and plateaus are a part of the weight loss journey so expect it! Change things up, push through it and don’t give up. As with most things in life, patience is sometimes the most challenging part.
Kitty Finklea is a lifestyle coach, registered dietitian and personal trainer at McLeod Health & Fitness Center. Currently she is also serving as the nutrition coach for 60 contestants participating in Florence’s Biggest Loser competition, hosted by United Way of Florence County. For more information on adopting healthier lifestyle changes, contact Finklea at 843-777-3000. For more information on Florence’s Biggest Loser, visit www.burnandlearnflorence.com.
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