Weight Loss, Fat Loss, and “Get Fit Fast” Schemes

'Tis the season for lots of celebration, food, feelings about food and body image, and marketing messages about avoiding holiday weight gain and getting a jump start on New Year's Resolutions #NewYearNewYou

And like your favorite little Grinch, I'm here to burst the bubble of unrealistic expectations and throw some cold water on those ideas about getting major results in minimal time.

Just so we're clear, it is perfectly okay to not care about losing weight or body fat or aesthetics at all! But if that IS one of your goals, this is important info.

Here's what you need to know:

Anyone promoting a product guaranteeing significant weight loss in a short amount of time cares more about getting your money than helping you get healthier.

And:

Programs that require supplements and products (which usually aren't regulated) but require you to cut out entire food groups are not healthy or sustainable long-term.

Is it possible to lose a lot of weight in a short amount of time?
Yes.
But that's not the same thing as losing body fat.

Eating plans that significantly restrict food intake can cause rapid short-term weight loss, but most of that loss comes from water, not body fat.

This is one reason eating styles that restrict carbohydrates are popular for quick weight loss. Carbohydrates are important macronutrients that our bodies need, and they're stored as glycogen. It takes 2-3 grams of water to store each gram of glycogen, so reducing carbs significantly also reduces stored water, which can result in the number on the scale going down.

But the number on the scale isn't always the best metric to track.

Many people who say they want to "lose weight" really mean they want to be leaner, fitter, and more toned.

But simply losing pounds on the scale won't necessarily achieve those things.

To achieve a lean, toned aesthetic requires a change in body composition -- or fat loss, not just weight loss.

Changing body composition does require reducing body fat, but it also requires increasing lean mass. To do that, it's important to consume adequate protein (the Recommended Daily Allowance or RDA is the bare minimum!) and strength train.

I know I say it all the time, but the basics work. They might take a little longer than the hottest new diet, but they have a far better track record of long-term success.

That's part of the scam of fads and rapid weight loss programs. If you get quick results that don't last, you'll be likely to keep coming back again (and paying money again) to live out this cycle again and again. That's a waste of money, plus all that yo-yo dieting can wreak havoc on your health.

It's not exciting and it's not flashy, but you can save a lot of money by stepping out of the diet cycle and focusing instead on steady, lasting changes.

Not sure where to start? Get in touch.