Weight loss, even when it truly is fast, can still feel slow! We want weight loss now! Yesterday even! Yes, for me too! So what is fast weight loss anyway?
"Fast" weight loss for those of us jumping whole hog into a plant predominant dietary pattern and consistently eating this way, is 1 lb per week on average. That is fast. I know that some of us are going to be disappointed by this speed, but I am here to set realistic expectations and I'm not going to lie to you. This rate of weight loss is sustainable and the goal is for it to be long term. We may feel like snails getting there, but our goal is to break the dieting cycle. Learning how to do that takes time.
Not fast enough? There are weight loss medications for those of us who meet the FDA indication (more about that here), as well as more intensive options that can be used as adjuncts. As we know, weight loss is directly related to how many calories we are eating on average per day, which means that we would have to drastically cut back on calories if we wanted to lose weight rapidly. Enter: very low calorie diets. The typical rate of weight loss with a very low calorie diet depends on our starting weight and really does vary from person to person. For those of us wanting to pursue this option, this is something that can be used for 1-2 weeks at a time to jumpstart our results, but it does not come without risks (more on that tomorrow). While very low calorie diets are the most effective option in the short term, they are only effective if we can stick to them. I say that, not to doubt our resolve, but because they represents the most rigid form of calorie restriction. There's no one-size fits-all best way. The best way for us, is the way that we can succeed with and maintain.
Whenever we talk about rate of weight loss, it is important to acknowledge the amount of time that it took to get where we are today. We did not gain this weight overnight. For many of us, we've spent years, if not decades at our current weight. While there is something that we can do about it, this will take time, and we need to understand that focusing on action steps will get us the outcome that we are looking for. If you don't understand what I am saying here, then go back and read yesterday's post.
When it comes to therapeutic lifestyle intervention, weight loss is directly related to intensity. For example, we need to build a base of dietary changes with new habits and systems, so that we can consistently consume less calories over time sustainably. Consuming less calories over time leads to weight loss -- don't let anyone try to fool you. And that consistency takes practice! Contrary to popular belief, habits are built on repetition, not timing! It doesn't take 3 months to form a habit, it takes putting in the reps more frequently! The more often we practice a habit, the quicker it sticks. So what does this look like?
An early intervention may involve consuming the adequate/recommended amount of non-starchy veggies per day. Why non-starchy veggies? Because non-starchy veggies average 100-200 calories per pound and will crowd out higher calorie foods while making us feel full on less calories. They also form the base of a plant predominant dietary pattern. The more we focus on meeting this metric (ie, the more consistently we actually do the thing), the quicker our weight loss will become, and the sooner we can move on to the next goal.
The more goals that we can stack on top of one another, the sooner we will reach our goal weight. Where each of us is starting from and how often we practice these habits will determine our personal speed of weight loss. There's no right answer or right speed. This journey is unique for all of us.
When we work together, you determine the intensity of the intervention by meeting measurable goals. This isn't about perfection or restriction! Some goals might be easy, while others may take more time. Do understand that there is no change without change. I'm here not only as a clinician, but as a mentor and a coach to help you understand that any movement along the dietary spectrum will improve your health. I pride myself in seeing you as a person who is strong and capable! If you're struggling to meet a goal, then it is my job to troubleshoot and continue to move you forward. Even when we feel like it isn't enough, it often is.
Why might some of us want to dial back the intensity? Choosing to focus on consistency over intensity may fit better into our current lifestyle, cooking habits and social norms. Some of us might not be ready to trade in eating out multiple times per week for cooking at home. Or, we may only want to meet goals half-way, leaving more high calorie foods in the diet. Over time, these goals and preferences will change. Our intensity will also likely change over time.
Okay, but what about calories? When we eat foods with a calorie density of less than 500 kcal/pound (ie, fruits, veggies (starchy and non-starchy), intact whole grains, beans, etc), we tend to feel fuller naturally while eating more food (but less overall calories). A calorie deficit over time leads to weight loss. Jessica Krol, FNP, DipACLM of Lifestyle Medicine Maine understands that ignoring hunger and focusing on restriction doesn't work in the long run. When we work together, we are focused on a long-term result that we can maintain. What is the point of getting to our weight loss goal if we can't maintain it? Been there, done that. Let's do something different this time and finally build the skills that we need for lasting weight loss.
So what do I think? I think that dietary changes present different challenges for different people.
How long will it take you to lose weight? The quickest way to get results is to take small deliberate actions more frequently and to build on that foundation for long-term success.
If you're looking for an evidence-based approach with a focus on long-term sustainable results, then come work with me. Let's do this better.
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