What is better, slow and gradual or fast weight loss?
In the past the general rule always used to be ‘slow and steady’.
These days, research says that it actually doesn’t really matter. Both ways can have pros and cons, and what works for one person, won’t work as well for the other.
It may not sound very motivating but unfortunately studies say that a lot of people will put the weight back on after doing a weight loss program.
No matter if you lose the weight slowly or quickly, the biggest challenge is how you are going to keep the weight off in the long run.
I believe that there are only two ways to keep the weight off after following a weight loss program:
- Change your overall eating habits in the long run so you consume fewer calories than before you started your diet. If a person loses 20kg but then goes back to their old unhealthy eating habits, there is a very big chance that this person will put the weight back on.
- Start exercising so you burn the extra calories you take in.
Losing the actual weight is the hard bit but the tips below will help you to keep the weight off and stay on your ideal weight:
- Make a ‘red flag’ list with bad eating habits such as eating ice cream while you’re watching television. Make sure you put the list somewhere visible.
- Don’t jump on a scale every day but do it every couple of weeks. This will give you an indication of what is happening with your bodyweight.
- Write down some mini-goals such as don’t eat chocolate at work and put them somewhere visible. Also come up with some bigger goals such as signing up for a Tough Mudder race in the next year. Committing to a physical challenge often motivates people to stay on track of your training which often has a positive effect on your diet.
- Filling out a food diary helps you to stay on top of a healthy diet. You can write it down or use one of the many smartphone apps such as ‘calorie counter’ or ‘My Fitnesspal’. You don’t need to do it all the time but doing it every now and then when you feel you’re starting to slack off, may help.