FAST WEIGHT LOSS is not difficult tactically, but unpleasant
Let me put it simply… the quicker the desire for results the more severe the diet. For example, large losses in water and to a lesser extent fat will be achieved by removing carbohydrates (remember carbohydrates which are stored and used as glycogen by the body, hold more than twice their weight in water so remove them and you remove water – the reason for the sudden drop in body weight). So if you want to achieve a dramatic effect (albeit short term), you can use this tactic and it works well.
If you stop and think about it for a moment, another obvious temporary tactic is simply not to eat (not recommended by the way, I am just making the point!). This causes the body to use its stored energy (i.e. fat and muscle tissue not necessarily in that order!). So again the more drastic the diet, the greater the weight loss, but there is a twist..
Short term (read ‘temporary’) weight loss does not come without its downside. The most obvious one is that you cannot keep up drastic diet tactics and live a healthy enjoyable life.
The other is that when you stop, you will see an increase in body weight as the body adjusts and replenishes its glycogen stores etc. Although regaining any lost muscle tissue requires much more effort.
This is the reason why we find so many ‘skinny fat’ people (see below). These are those that use the above tactics to adjust their weight, all the time risking a change in their physiology that promotes fat storage and a decrease in muscle tissue (tone) over time.
SO WHAT’S THE ANSWER?
When we find this problem, the answer is exercise to correct the physiology. This is not a quick fix, it must be done consistently over time. However, when done correctly we can re-balance the composition and increase functional capacity which in turn promotes greater energy output and an all-round better physique.
In the above images, the women’s body on the left is one of the most common complaints I see and I refer to them as ‘skinny fat’. They all say pretty much the same thing.. I want to lose weight and tone up. To look at them when dressed, they look fine but they are still unhappy.
Now the women on the right has undergone serious training and has reduced her body fat for this photo. However, it is her physiology that will be COMPLETELY DIFFERENT to the one on the left. However don’t think the fitter women has gotten this way easily.. it takes real long term effort to look like this and anyone who suggests otherwise is LYING TO YOU or is incredibly genetically gifted!!
You probably would not want to commit to the long term effort to achieve and maintain our fit models body but you do want something in between – closer to the models physique. This can be achieved.
To do so, the diet must be moderated and the body must be suitably trained (exercise) until the goal is achieved. So, don’t be fooled.. this will require compliance to a suitable personal diet strategy (controlling macronutrient levels and manipulating energy balance) until the excess body fat is removed in conjunction with promoting a change of physiological in response to exercise.
Sugar Is my first target
The diet strategy can be flexible to suit the individual. However if I were to forced to make just one recommendation it would be to strip the diet of sugar and ensure sufficient protein and macronutrient balance (which may also differ somewhat from person to person). Others can have problems with other foods – see 3 Common Foods You Must Avoid To Remove Stubborn Fat and Stay Healthy]
Test, Measure and Calibrate
You must test and measure response over time and make adjustments where necessary (in my 20+ years experience I have found just 3-4 different types of people each preferring/requiring a different approach i.e. some like intermittent fasting, others need greater insulin control, some prefer more of one macronutrient and less of another, some like energy balancing tactics and so on).
Regardless of the strategy and allowing for the larger drop in total body weight during the first month, we can monitor, calibrate and always find a strategy that works when adhered to.
The biggest problem (the one where we don’t see the changes planned after the test and measurement – calibration period) is ALWAYS a persons lack of adherence to the plan.
Once the calibration period is completed, results ALWAYS occur on those who stick to the plan and are prepared to change their physiology on the inside in favour of increasing long term energy demands whilst simultaneously stripping away the excess fat.
This takes time, commitment and effort but is the ONLY way in my professional opinion to achieve long term lasting results and a permanent change in a persons body, experience, habits and outlook to life.
Change the inside and the outside results will be evident
In short, change your physiology through the manipulation of diet and exercise from the inside and you will change your physique and life on the outside – do this ONCE the right way, and you will never have to do it again unless you chronically abuse the very habits you worked so hard to get.
You might not believe this now in your current reality but if you just commit to doing this right once and for all and you make that decision to stick to your plan until your physiology has changed, you will NOT BE THE SAME PERSON you are now. Wanting to look after yourself in a comfortable and natural way will be of great pleasure and importance to you.
If you are not happy, then I am afraid you may have achieved your results superficially and your set point physiologically has not had a chance to change. (if this is you, read back from the top again and I am sure you will begin to notice where your problem lies).