How to Lose Weight Quickly and Maintain It: Scientific Strategies to Lose Fat Safely and Permanently - Get Your Free Weight Loss App Above
For some reason or another, your goal is to find the best way to lose weight fast.
What if I told you, it's not as important what method you use to lose weight, but how you maintain it? And weight loss and maintenance do not require the same behaviors.
In other words, it's less important how you ditch those love handles, lightning fast or not. Your maintenance plan, it's what truly matters for fat loss.
But, before we jump into the research, we start with eight simple steps you can start today for fast weight loss.
Fast Weight Loss Steps
♥ Step 1: Follow a structured diet plan.
Pick or create a plan that is 250-1000 calories below your recommended daily intake. Determine your caloric needs with the weight loss calculator on the right.
♥ Step 2: Plan your meals in advance.
♥ Step 3: Do not skip meals.
♥ Step 4: Cut down on sugar.
♥ Step 5: Start a daily log about feeling better as your thinner self.
♥ Step 6: Include different types of exercises in your weekly schedule that you find fun or interesting. For faster weight loss, increase your duration and frequency. Beginners should start with three times a week of exercise.
♥ Step 7: Search for information related to weight loss, nutrition and physical activity weekly.
♥ Step 8: Prepare a maintenance plan for when your diet ends.
Ways to Keep Weight Off
♥ Way 1: Consume more low-fat protein sources.
♥ Way 2: Continue taking part in a consistent workout routine.
♥ Way 3: Reward yourself weekly for following through on your nutrition.
♥ Way 4: And remind yourself why you need to keep your weight under control weekly.
Now onto weight loss research.
♥ Your long-term success is all about your maintenance plan. Here's why.
Fast Weight Loss Study
Research by Dr. Christopher Sciamanna, did find overlap between some behaviors for losing weight and maintaining it. Her study was conducted on people that lost 30 pounds and kept it off for a year or longer.
The research is available in the American Journal of Preventive Medicine.
Fast Weight Loss
The weight loss only group reported:
♥ Taking part in a diet plan.
♥ Searching for info related to weight loss, nutrition and physical activity.
♥ Cutting down on sugar, meal planning in advance and not skipping meals.
♥ And focusing on feeling better as your thinner self.
How to Keep Weight Off After Losing It
The weight maintenance only group reported:
♥ Consuming more low-fat protein sources.
♥ Taking part in an exercise program.
♥ Rewarding themselves for following through with a nutrition program.
♥ And reminding themselves why they needed to keep their weight under control.
Research on Long-term Weight Loss Research
Another similar study from Penn State University found that the behaviors needed to lose weight and keep it off are not in fact the same, and these differences are a possible cause for weight rebound.
During the study, 1,165 adults that lost 10 percent of their weight were randomly surveyed via the phone.
Weight maintenance was defined as keeping that 10 percent off for one year's time.
Based on telephone interviews, the Penn State researchers determined that individuals following a consistent exercise workout and consuming low fat protein sources reported maintenance of weight loss. Those behaviors were not correlated with losing weight.
People who said they planned meals in advance and did different types of exercises reported weight loss, but not maintenance of weight.
♥ It is easy to see from this research that maintenance and weight loss should have different behavioral approaches and all dieters really should have a maintenance plan in place once their diet concludes.
♥ Without it, you can see how one could quickly gain back or stagnate at their current weight when they want to lose fast.
Fast Weight Loss Summary
Can you see the overlap between how to lose pounds fast and keep it off?
Based on all the studies above, it seems less important how you choose to lose weight or go about it.
♥ The real trick is maintaining it.
For that reason, I included more steps to stop sudden weight gain that are the most effective for keeping weight off, regardless if you need to lose weight quickly or at a more moderate pace.
The truth is, you need to plan for when you come off any low-calorie diet regimen. If you have a maintenance plan in place, your odds of maintaining some of those lost pounds go up drastically.
The Best Meal Plan App
Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join ChangingShape.com for free today.