Fast Weight Loss Tips By Smart For Life

Fast Weight Loss Tips From A Doctor that Specializes In Weight Loss

As a Bariatric doctor, many people tell me they want to lose weight fast; so I decided to write this article about the pros and cons of fast weight loss.

fast weight loss

First of all, you should not lose more than 2 to 3 pounds a week.   After the first week, if you are, you’re losing muscle or getting dehydrated.  You are not losing fat.  Limiting salt and starches may also mean losing more weight at first—but, again, that’s mostly fluids and you’re not losing fat.

In regards to exercise during your weight loss phase; working out has shown to actually work against most people as they generally eat more after they work out.  For example, they go to the gym and burn 500 calories, but get hungry and go home and eat 700 calories.  Now, don’t get me wrong…working out and regular exercise are key for long term weight maintenance.

So what is a healthy weight loss speed?  At SmartforLife® our experience shows, based on thousands of fat, muscle, and water measurements on our clients, that to maintain muscle mass and good hydration, average monthly loss for women was about 12 pounds and for men about 15.  At these rates muscle loss was negligible and fat loss was maximized.

We also found that people who go too slowly, losing only a pound a week, lose their motivation and generally give up.

Fast Weight Loss Tips

Here are some helpful tips to keep you on track to success:

  • Drink plenty of water.
  • Get unhealthy, tempting foods out of your home.
  • Stay busy – you don’t want to eat just because you’re bored.
  • Eat small meals every 2-3 hours throughout the day.
  • Eat vegetables to help you feel full.
  • Be sure to get enough protein.  *See table for requirements.

So the take away message is to go as fast as is safe, about 12 pounds per month for women and 15 per month for men.  This is for the first month.  As you lose more weight, the rate of fast weight loss will decrease until you reach a plateau.

To read about how to beat a weight loss plateau; read my next blog.

Fast Weight Loss Minimal Protein Requirements

This chart presents the Recommended Dietary Allowances (RDAs) of protein for men and women at various ages.

Males:

11-14 years     50 grams/day

15-18 years     59 grams/day

19-24 years     68 grams/day

25+ years         70 grams/day

Females:

11-14 years     46 grams/day

15-18 years     50 grams/day

19-24 years     52 grams/day

25+ years         55 grams/day

This chart does not take into account your size—and larger people tend to have greater protein requirements.  The following calculation is a more popular method for calculating daily protein amongst most health professionals:

Your weight in pounds multiplied by .36 for women or .50 for men = Daily protein requirement (in grams).  Avid exercisers and athletes require even more. Fast weight loss is achievable and you can do it while eating and being healthy at the same time- Dr. Sass.

Studies report the effects of water consumption on weight loss

Faster Weight Loss By Drinking Water

Although the evidence is not overwhelming, the scales are beginning to tip in
favor of plentiful water consumption as an aid in weight loss strategies, according to the article recently posted in Reuters Health by Kerry Grens.

As a researcher at the Berlin School of Public Health, Rebecca Muckelbauer was often being asked if drinking water would aid in weight loss and decided to review numerous weight and water studies in search of an answer.  Rebecca and her team found eleven studies that fit their criteria.  Three of these studies provided evidence that weight loss was positively influenced by increased water consumption.  Another study, with middle aged and older individuals, showed that drinking two cups of water prior to a meal caused an increase of four additional pounds lost, compared to those who did not begin their meals with water.  Another study showed that the women who increased their water intake while dieting lost more weight than the women who kept their intake below a liter a day.

Water Helps Weight Loss By Making You Feel Full

It’s not clear, from these studies, why water has this effect on weight loss.  Perhaps, suggested Brenda Davy, a Virginia Tech professor who assisted in the reviews, it’s as simple as the water providing a feeling of fullness, which in turn would keep calorie consumption lower.  Muckelbauer agreed and added that it may also have to do with the lesser-known idea of “water-induced thermogenesis”.   According to Muckelbauer, “drinking water itself increases energy expenditure of your body.  It has an energy consuming effect.  This is not very well studied.”

The Institute of Medicine recommends that adult female adults consume around 90 ounces of water per day and male adults around 125 ounces per day.  This total can be reached through plain water, other beverages and foods.

Muckelbauer concludes that it would be beneficial to have larger experiments exploring the potential benefits of adding more water to our diets in our weight loss endeavors.

At Smart for Life we have believed in and experienced the benefits of generous water consumption for years.  Take the effort to provide clean, pure water for yourself and watch the improvement in your overall health and complexion.  Many of us have been dehydrated for years and don’t even know it.  Water up and see just how good you’ll feel!

To your weight loss, health and happiness, -Dr. Sass