Lets face it. Everyone wants to get the fat off as quickly as possible – and having that desire is not wrong its simply human nature. However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the loss just wont last. The faster you lose, the more likely you are to gain it back. Think about it: We dont have a weight loss problem today, we have a keeping the weight off problem.

Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.

Are there any exceptions to this rule? Is it ever okay to lose more than two pounds per week? The answer is yes. It may be ok to lose slightly more than two pounds per week if you have a lot of weight to lose because the rate of weight loss tends to be relative to your total starting body weight. Generally the rule is that its safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.

But there IS a catch.

What really matters is not how much weight you lose, but how much FAT you lose. Where did your weight loss come from? Did you lose body fat or lean body mass?

“Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water. What you really want is fat loss, not weight loss. If you only wanted weight loss, I could show you an easy way to lose 20 or 25 pounds in about 5 minutes. Just come over to my house. I have a really sharp hacksaw in my garage, and well just slice off one of your legs, after all its just extra weight right?

Lets look at an example with some numbers so you can really grasp this concept of weight versus fat and then you can see, clearly illustrated, what will happen when you lose weight too quickly (because I know you probably dont believe me and you STILL want to lose weight as fast as possible read on and it will all become clear to you).

As an example, lets take a 260 pound man who has a lot of body fat to lose – lets call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, lets look at a few possible scenarios with losses ranging from two to four pounds per week.

Weight Loss Scenario 1:

Suppose our 260 pound subject loses four full pounds instead of the recommended two pounds per week. Is this bad? Well, lets see:

If he loses a half a percent of body fat, here are his body composition results:

256 lbs 31.5% body fat 80.6 lbs fat 175.4 lbs lean body mass

Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good either. Thirty percent of the weight lost was lean tissue.

Weight Loss Scenario 2:

If he loses a half a percent of body fat and only three pounds, here are his results:

257 lbs 31.5% body fat 80.9 lbs fat 176.1 lbs lean body mass

These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost.

Weight Loss Scenario 3:

What if he only lost two pounds? Here are the results:

258 lbs 31.5% body fat 81.2 lbs fat 176.8 lbs lean body mass

These results are perfect. Even though our subject has only lost two pounds, which seems slow, 100% of the two pound weight loss came from fat.

Weight Loss Scenario 4:

Now lets suppose he loses three pounds but he loses more body fat: .8%

257 lbs 31.2% body fat 80.2 lbs fat 176.8 lbs lean body mass

These are the best results of all. When the weekly fat loss is .8%, 100% of the three pounds lost is fat.

So the answer to the question is yes – its safe to lose more than two pounds per week but only if the weight is all fat or at least mostly fat with minimal lean mass losses.

If you take example one with thirty percent lean tissue loss and compound that over a few months, youre talking about a massive muscle tissue loss which can dramatically slow down your metabolism and turn you into nothing more than a skinny fat person (a person with low body weight because they lost all their muscle, but still holding stubborn body fat because they slowed down their metabolism).

One thing you should know is that water weight losses sometimes distort the numbers, especially when you first begin a new nutrition and training program. Its very common to lose 4 – 5 pounds in the first week on nearly any diet and exercise program and sometimes even more on low carb diets. Just remember, its NOT all fat – Its water!

The best advice you will EVER get is to focus on losing fat, not losing weight. If you lose three to five pounds per week, and you know its all fat, and not lean tissue, then more power to you!

Of course the only way to know this is with body composition testing. For home self-testing, I recommend the Accu measure as first choice. I suggest using the bio-electric impedance analysis body fat scale only as second choice behind calipers for home self testing because this device gives some funky readings sometimes.

Even better, get a professional caliper test from an experienced tester at a health club, or even a water (hydrostatic) or air (bod pod) displacement test.

From literally hundreds of client case studies, I can confirm that its rare to lose more than 1.5 – 2.0 lbs of weight per week without losing some muscle along with it. If you exceed 2.0 to 3.0 pound per week, the probability of losing muscle is extremely high. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to relapse.

Lack of patience is one of the biggest mistakes people make when it comes to losing weight. If you want your weight loss to be PERMANENT, you have to take off the pounds slowly.

This is one of the toughest lessons that overweight men and women have to learn – and they can be very hard learners. They fight kicking and screaming, insisting that they CAN and they MUST lose it faster.

Then you have these TV shows that encourage the masses that rapid, crash weight loss is okay. I say to the producers of these shows SHAME ON YOU! To the personal trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you should know better.

The rapid weight loss being promoted by the media for the sake of ratings and by the weight loss companies for the sake of profits today makes it even harder for those of us who are legitimate fitness and nutrition professionals because our clients say, But look at so and so on TV – he lost 26 pounds in a week!

Sure, but 26 pounds of WHAT – and do you have any idea what the long term consequences are?

Short term thinking, folks foolish. There are hundreds of ways to lose weight quickly, but only one way to lose fat and keep it off in the long term.

Do it the right way – the healthy and sensible way. Take off the pounds slowly with an intelligent nutrition and exercise program make this a new lifestyle, not a race, and you will never have to take the pounds off again because they will be gone forever the first time. No more yo-yoing.

Author: Tom Venuto
Article Source: EzineArticles.com
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Going on a “diet”. Most people have success with diets, however the problem with going on a diet means eventually you will go off a diet.  It’s better to start something sustainable like eating healthier foods and smaller portions.

Start over again on Monday. Another problem with setting unrealistic goals is that when you do slip up – eating too much one day or skipping the gym – we feel like the entire week is a wash.  We tell ourselves I’ll just wait and start fresh next week.  If you slip up, accept it and keep with your plan.  Putting it off until the next week won’t help anything.  

Eat less to lose the weight faster. This is a recipe for disaster.  Actually the less you eat, the slower your metabolism gets.  The end result – you actually lose weight slower!  Slowly cut back on your calorie intake, don’t make a drastic change.  Another problem with drastically cutting your calories – you will feel more deprived and your cravings will surge.

Only looking at the long term goal. If your goal is to lose 20 pounds, be sure to set smaller targets as well.  It’s a long road to lose those twenty pounds  – don’t put off your success until the finish line.  Set smaller goals and celebrate those. For example, lose five pounds in a month.  When you reach that goal you will feel proud and motivated to keep working at your next goal.

Losing weight will solve all your problems. Many people have false expectation of how losing weight will change their life.  Dropping pounds will not solve all your problems.   Solely losing weight will not make new friends or find the love of your life.  Think about why you want to lose weight and what your expectations are.

Recognize these lies that can derail your efforts.  Set realistic goals and take small steps.  Think about your lifestyle and come up with a plan that works for you.  Being realistic can help set you up for success.

For severely overweight individuals that have failed to see results from diet and exercise alone, weight-loss surgery has become the safest and most effective means of achieving significant weight loss. In fact, studies have shown that with diet and exercise alone, nearly 95% of obese patients will gain all the lost weight back within 5 years. On the other hand, long-term success rates for weight-loss surgery – including the LAP-BAND procedure – are remarkably high, allowing patients to maintain a loss of between 50-70% of their excess body weight. Though there are many factors that can impact an individual patient’s weight-loss success, weight-loss surgery is simply the most effective long-term weight loss and healthy lifestyle solution for severely obese patients.

Studies show that most patients that undergo weight-loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure. Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP-BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP-BAND patients, as the LAP-BAND procedure allows for more gradual and natural long-term weight loss.


From a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50-60% loss of excess body weight 10 years after the surgical procedure. However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a Body Mass Index (BMI) of at least 35 with a health condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds. But the patient is really the leader behind achieving these results.

While patients will certainly look and feel better after weight-loss surgery, there are also numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.

But there are other ways to measuring success with weight-loss surgery, like the LAP-BAND System. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in an airplane seat.

While most patients that undergo weight-loss surgery experience incredibly positive results, there are many factors that can impact the overall success of an individual patient’s procedure and follow-up treatment. Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.

Pre-surgery Weight

Generally speaking, the higher a patient’s pre-surgery weight or BMI, the more excess weight the patient can lose after surgery. However, recipients of weight-loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long-term diet and exercise. Also, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight. Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.

Overall Health

While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 Diabetes typically lose less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure. For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity – such as high blood pressure, depression, sleep apnea, back pain and diabetes – improved greatly following loss of excess weight and long-term commitment to diet and exercise.

Surgical Procedure

As there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff. Prospective patients should inquire about their surgeon’s success rates with weight-loss surgery and listen to the experiences of former patients. Additionally, a patient’s weight-loss success may also be impacted by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.

Diet and Exercise

As diet and exercise are two of the most important factors in any weight loss plan, patients with the physical ability to exercise after weight-loss surgery have increased chances of meeting their goals. To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient’s lifestyle.

Commitment

The ability to remain committed to suggested dietary guidelines, exercise regimens and any follow-up care recommended by the bariatric outpatient facility is important for both short-term weight loss and long-term weight management.

Motivation

Patients that are motivated to lose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term. Most people did not find themselves severely obese overnight. It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will also not occur overnight. Successful patients find small victories along the way to celebrate and stay motivated.

Support

As weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure. Furthermore, as the ongoing weight-loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network – including friends and family members that can join in on exercise and healthy eating.

Considering that significant weight loss can not only remedy many health concerns, but also improve an individual’s quality of life, the potential benefits of weight-loss surgery are plentiful. For severely overweight individuals that are unable to lose weight via diet and exercise alone, weight-loss surgery is the most effective method of losing weight – and keeping the weight off.

Author: Carole S. Guinane
Article Source: EzineArticles.com
Provided by: WordPress plugin Guest Blogger

We all know that eating out does little to benefit our waistlines.  Not only do we tend to eat more when at a restaurant, food also often contains more calories and fat when not prepared at home.  So, why not explore other ways to celebrate that are good for you?
Here are a few ideas for alternative to that dinner out.

•    Buy a new outfit.  Each time you wear your new threads you’ll be reminded of your accomplishment and look good.
•    Get a new cookbook filled with healthy recipes.  Sometimes we fall into ruts with our recipes.  A new cook book may give you that spark to get excited about healthy eating again.
•    Subscribe to a cooking or health magazine.  You’ll receive monthly tips and motivators.
•    Get a new kitchen gadget.  There’s nothing like a new gadget to get you excited about cooking in the kitchen.

If you really want to celebrate your accomplishment with others, as an alternative to going out for dinner – host a party.  You can serve healthy snacks and enjoy an evening with friends and family.

You’ve heard that breakfast is the most of the important meals of the day, but many are still skeptical.  With this news in hand, some eat a token bowl of cereal and call it done, but the latest news is that you need to eat more for breakfast.

Most quick breakfasts are full of simple carbohydrates which spike blood sugar levels.  In this scenario, a few hours later your body will be starving for energy.   Most people only eat a few hundred calories for breakfast (typical bowl of cereal ~300 calories). Some say our breakfast should be much bigger.

Breakfast should be packed with vitamins, minerals, and nutrients.  Try to get at least 5 grams of fiber and 20 grams of protein.  It may seem contradictory to eat more for breakfast, but eating a bigger breakfast gives your body all the energy it needs to get through the morning.  With a lasting fuel supply through the morning, you’ll be less hungry at lunch time and more likely to eat less.

According to Evelyn Tribole, M.S., R.D., a nutritionist and author of Stealth Health, many make the “mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day.”

Here are some of the well known benefits of eating breakfast:

Stay slim. Studies have shown than breakfast eaters are less likely to be overweight when compared with those who skip breakfast.  Also,

Boost your memory. A study found that kids who eat breakfast score higher on tests.  They are also less likely to suffer from hyperactivity and depression.  Adults can get a boost in memory and concentration from breakfast as well.

Strengthen your immune system. Eating breakfast helps your body to be more resistant to colds and flu.  A good breakfast may also reduce your risk to heart disease, diabetes, and stroke.

Here’s five simple steps to lose weight without dieting.  Take these small steps and you’ll find yourself feeling full by eating less.

1.    Eat more fiber. If you’re trying to eat less, but continually find yourself hungry it’s time to add more fiber to your diet.  There are two kinds of fiber: soluble and insoluble.  Soluble fiber keeps hunger at bay by stabilizing your blood sugar.  Insoluble fiber, which adds bulk to food, can help you feel full.
2.    Eat more protein. Protein helps keep you feeling satisfied.  By eating protein you will feel full longer than if you just eat carbohydrates.  As an added plus it takes more calories for your body to digest proteins versus carbs and fats.  Good sources of protein are beans, lentils, lowfat dairy, fish, and skinless turkey or chicken.
3.    Eat more volume. Eating to lose weight doesn’t always mean eating less.  Choose foods that are volume rich.  Select foods that are packed with water or fiber – that bulk will help you feel fuller.  Foods that contain water, air, or fiber have fewer calories than other foods.  Plus, seeing a large amount of food, such as big salad, can help you feel more satisfied.


4.    Eat slower. How many times have you sat down and devoured your entire plate without really even noticing what you were eating?  Chances are if you eat while not paying attention you will eat more and not feel as satisfied.  Create meal time sit down at the table and turn off the tv.  If you concentrate on your eating, you’ll eat slower and with that attention to what food you are putting in your mouth you may realize you’re full.
5.    Eat off smaller plates. If you serve your food on a smaller plate, you’ll automatically get a smaller portion.  Turns out most of us visual cues on when we’re full.  So, if you see a (small) plate of food in front of you and eat it all – you’re likely to feel full.