I need results...NOW!

... The short and long-term effects of losing weight too fast.

Don't lie. We've all been there. Desperate to drop a few pounds, and hoping that whole day of eating salad and restricting foods will put a drop on the number on the scale. Unfortunately that's not how it works.

We've all at one time or another been sucked into those "Lose 10 pounds in 10 days", "drop a belt or dress size in a week" gimmicks where all kinds of claims are made to sell weight loss products or programs. Sure if offered a quick way to shed pounds of course we'll take it, however this approach of rapid weight loss doesn't come without consequences.

What does rapid weight loss mean? According to the National Library of Medicine - rapid weight loss is defined as losing more than 2 pounds per week for several weeks. Usually, rapid weight loss occurs from greatly reducing your calorie intake. Taking a close look at most fad diets, most are very low in calories.

Yes...a calorie deficit is needed to have weight loss but going too far, too fast can have serious health consequences.

Extreme diet should not be followed without the supervision of a health care professional.

Some short term health consequences of rapid weight loss are:

* Gastrointestinal Issues - constipation & diarrhea can occur with fast weight loss. Might also experience nausea and fatigue

* Initially - you're experiencing water loss - NOT FAT. Initially restricting calories, your body taps into glycogen stores for energy. This causes water to be released - resulting that "false loss" on the scale.

* Gout - a form of arthritis that often appears in the big toe and can be extreamley painful.

* Gallstones - research shows sudden weight loss is connected with gallstones - hard bile deposits that form in the gallbladder.

Some longer term health consequences:

* Weight Gain. Yup i said that. Research indicates that less than half of people after two years of rapid weight loss keep their weight off. after five years, this drops to only one in five.

* Metabolic Slowing. If you restrict calories long enough, your metabolism over time begins to slow down, and for some people it is difficult for the metabolism to rebound. Any increase in calories and boom - the weight will be coming back on and fast

* Nutritional Deficencies - your body needs certain nutrients for optimal function. Depending on what you are deficent in, you could experience numerous other issues (hair loss anyone?)

*Poor Gut health - not feeding the gut microbiome properly will lead to gut issues. Gut health is important for immune function, brain fucntion and protection against chronic disease.

Let's look at achieving a healthy weight loss instead.

Most health experts will agree that if you want to lose weight, it's healthiest to lose 1-2 pounds a week. I will add in here, that depending on you level activity and exercise the number on the scale will fluctuate as you change your body composition - so don't let the number on the scale be your only gauge of success!!

Here are some things to consider for sustainable weight loss:

* Eat enought calories to meet your nutritional needs. If you are not sure what those needs are, consult with a nutritionist. Certain people have diffferent nutritional needs - factors like age, stage of life and pregancy can change nutritional needs.

* Eat foods from every food group. A common theme of quick weight loss diets is they omit entire categories of food. Hello - welcome to deficiencies. A healthy, well rounded diet contains all three macronutrients - protein, fats and carbohydrates. The key here is to choose the healthier versions of these. Whole grains, lean meats and veggie protiens, and healthy fats like avocados, nuts and seeds.

* Choose natural over processeed foods. Basically, anything in a package is processed. Whole food closest to the source is best. If you are going to eat anything processed, look at the package and read the ingredients. The less ingredients on the package, the better.

* Develop healthy eating habits. Chew your food. Dont eat while stading at the cupboard or refrigerator. Take the time to sit down, and enjoy your food. Eating too quickly doesnt give your body enough time to figure out it's actually full. Making small habit changes make a huge difference.

* Avoid fad or crash diets. These are meant to be short term - and as soon as you go off them - weight gain sets in. Opt for lifestyle changes, which give a far better chance of sticking to your nutrition in the long haul.

If you try all these things, and still are not losing weight - go to your doctor. There could be other reasons that are limiting your ability to release weight. Hormones, peri-menopause, thyroid issues etc.. just to name a few. Also work with your healthcare provider if losing weight fast might offer more benefits than harm - particularly if you are having trouble controlling blood sugars, extreme high blood pressure or morbid obesity.

Remember... weight loss is a journey. It's going to have so many ups and downs, so remember to be kind to yourself, and don't forget to enjoy life as you work on your weight loss goals. Once the weight is off, the real work happens to maintain the loss. Easier said than done.

It's a lifestyle change. Work with a personal trainer or health coach if you find yourself having difficulties around mindset for lifestyle change. Your mindset is key, changing your narrative in your mind will be the ultimate shift in your weight loss journey.

xoxo

Amanda