The (science-backed) reasons why lasting fat loss takes time
Let's address the elephant in the room: many women want to lose weight. The body positive movement has done wonders for female confidence, but it might make it feel a bit 'icky' admitting that you'd like to lose a few pounds. Having an aesthetic goals is perfectly ok - you do you! What's important to understand is that when you’re doing it right with proper nutrition, it’s not an overnight thing. It's safer and more sustainable, but it's unlikely that you'll drop 5llbs in week one. However, it's also unlikely that you'll feel deprived, suffer with cravings and end up back where you started two months down the line. Here's why...
The (science-backed) reasons why lasting fat loss takes time:
Fundamentally, sound nutrition isn't about on-and-off dieting - it's a lifestyle choice. When you approach it properly, you're setting yourself up for long-term success, not just quick fixes. If you're someone who wants to lose a few pounds, want to do it safely and sustainably, but are a little confused by all the 'quick fix' weight loss messages out there, here are some facts for you.....
Energy in versus energy out: First and foremost, to lose weight you have to be using up more energy that you are taking in. This can be supported by improving your nutrition (prioritise protein, only eat quality fibrous carbs and eat whole foods and veggies) and committing to moving more.
Adaptive Thermogenesis: As you lose weight, your body becomes more efficient at using energy, meaning you burn fewer calories for the same activities. This adaptation slows fat loss.
Hormonal Regulation: Hormones such as insulin, leptin, and ghrelin play significant roles in regulating fat storage and appetite. Achieving lasting fat loss requires time for these hormones to stabilise and adapt to your new diet and body weight.
Fat Cells: The process of mobilising and utilising stored fat for energy is gradual and requires consistent dietary changes over time.
Muscle vs. Fat vs. Water: Glycogen is a form of carbohydrate stored in the liver and muscles, bound to water. When you reduce calorie intake, particularly carbohydrates, your body uses up glycogen for energy. For every gram of glycogen there’s around 2.7 grams of water - as glycogen is used up, the water associated with it is also released = quicker initial weight loss.
Losing weight quickly can also result in the loss of muscle mass along with fat. Preserving muscle mass while losing fat takes time and requires a balanced approach to diet and exercise.
Psychological Adjustment: Adjusting to new lifestyle habits, managing stress, and addressing emotional eating require ongoing effort and time to solidify new behaviours.
Sustainable Habits: Developing and maintaining healthy eating and exercise habits that work for you and your individual needs takes time. Rapid changes are often unsustainable, leading to relapse and weight regain.
The take out from this is to be CONSISTENT and PATIENT. Create healthy habits that you actually enjoy and stick to them 80% of the time.
Want some help? Check out The Non-Diet Method
Research: Adaptive thermogenesis. Glycogen metabolism Fat loss
