Unlike crash diets or extreme exercise routines that promise overnight results, sustainable weight loss focuses on creating healthier habits in your daily routine gradually. This leads to a steady reduction in body weight rather than a dramatic one, which you’re more likely to maintain over the long term.
They say patience is a virtue, and we agree—here’s why.
Losing weight too fast isn’t good
Rapid weight loss refers to an individual losing a significant amount of weight in a short period. While the rate of weight loss will differ depending on your age, gender, and current condition, anything more than 1 kg (2.2 lbs) per week is typically considered “rapid”.
Losing weight at this rate can be challenging to maintain and may not be healthy for everyone. To achieve this, individuals often resort to extreme methods that are often unsustainable, including:
- Crash diets that severely limit food intake or restrict important food groups entirely.
- Detoxes and cleanses that claim to detoxify the body through juice fasting or supplements.
- An excessive degree of high-intensity exercise with little recovery.
These methods can be discouraging and damaging to both your physical and mental health. They can also lead to issues such as yo-yo dieting, where you lose weight only to regain it shortly after.
The risks of rapid weight loss
Before you consider a period of rapid weight loss, you must understand the risks you may expose yourself to, such as:
- Nutrient deficiencies: Extreme diets often limit essential nutrients which can lead to deficiencies and health problems.
- Water weight and muscle loss: When losing weight, fat loss is often misconstrued as a significant reduction in water weight and muscle mass, both of which help maintain your metabolism.
- Metabolic slowdown: Overly severe calorie restriction can slow down your metabolism, which will make it harder for you to lose weight and easier to regain it.
- Burnout: Extreme dieting and exercise can lead to stress, anxiety, and disordered eating patterns, all of which will make it more challenging to maintain weight loss long-term.
A healthier approach to weight loss
Healthier and more sustainable weight loss involves a comprehensive approach that includes gradual lifestyle modifications. These include:
- A balanced diet that emphasises whole foods, such as fruits, vegetables, lean proteins, and whole grains, while limiting processed foods and sugary snacks.
- An exercise regimen that includes a mix of strength, cardiovascular, and flexibility training.
- An adequate amount of sleep, stress management, and hydration.
- Behavioural changes that help you develop a healthier relationship with food and address any underlying eating patterns.
While the rate of weight loss will be slower, the benefits are manifold. Small changes over time will be easier to stick to, ensuring lasting results and less likelihood that you’ll revert to old, less healthy habits.
Our recommendations, your success
We’ve worked with countless individuals who have struggled to lose weight and we understand the frustration of trying quick fixes that offer only temporary results. Along with prioritising patience and persistence in your weight-loss journey, got several other tips that will help you lose weight and keep it off!
Diet tips
- Set realistic, healthy goals: Men and women can aim to lose 0.6–0.7 kg (1.3–1.5 lbs) per week, which is considered safe and sustainable.
- Eat whole foods: Focus on eating whole, unprocessed foods like lean proteins, vegetables, fruits, and whole grains.
- Control food portions: Be aware of portion sizes to avoid overeating.
- Eat enough protein: Maintain muscle mass through adequate protein intake. Aim for at least 0.8 grams per kilogram of body weight.
- Stay hydrated: Drink an adequate amount of water throughout the day to support metabolism and overall health. This is typically 2 to 3 litres per day depending on your level of physical activity and environment.
- Limit sugary and processed foods: Reduce your intake of sugary snacks, beverages, and processed foods.
Exercise tips
- Get moving: Low-intensity, rhythmic cardiovascular training, such as walking, jogging, cycling, or swimming, is a great way to improve heart health and burn fat.
- Strength train: Perform at least 2 resistance training sessions weekly to build strength and maintain muscle mass, which will help boost your metabolism.
- Stay consistent: Aim for at least 150 minutes of moderate-intensity exercise weekly, combined with those all-important strength training sessions!
Recovery tips
- Prioritise sleep: Aim for 7–9 hours of quality sleep per night to support overall well-being and weight loss.
- Manage stress: Practice stress-reduction activities, such as meditation, to reduce cortisol levels, a hormone that can increase appetite and promote fat storage.
Our approach to sustainable weight loss
We’re dedicated to helping you achieve sustainable weight loss through effective training programs and nutrition advice tailored to your lifestyle. Our approach focuses on creating lasting changes that fit seamlessly into your daily routine, ensuring you can maintain your progress for the long term.
Our services include personalised training programmes by our expert trainers to suit your goals and fitness level, nutrition guidance for practical advice on eating habits and meal planning, and holistic support including health screenings and stress management techniques.
If you're ready to embark on a journey of lasting results, we’re here to guide and support you every step of the way.