Health Choices

Is fast weight loss possible through moderation, sounds contradictory? Especially as we all have been told that to shed 10 pounds in 10 days you need to do something like the master cleanse or any other kind of a fast. Or maybe running a marathon each day is the way to burn enough calories to get rid of the fat fast. So, let’s see how make fast weight loss achievable through moderation.

For weight loss in general we would all agree that one needs to create a calorie deficit, so you need to eat less calories than you burn. To create a huge calorie deficit logic tells us to eat as little as we can, which is known as a starvation diet, or to go even more extreme and to eat literally nothing, to go on a fast.

While of course you are creating a huge calorie deficit, you are also sending your body into starvation mode, which means that after a few day of no or little food you body wants to protect you from dying by shutting down your metabolism as much as it can. This also means you calorie deficit gets cut down making this method not so effective any more. Apart from that, fasting or starving yourself for weight loss should not be a long term approach to a healthy weight anyway.

Having a look onto the spending side of the calorie equation, how about burning a lot more calories than usual? First, that is not so easy unless you are a heavy but very muscula male doing physical labor. Then, you gonna burn a lot calories! But then you might not have the problem in the first place.

And secondly, if you are overweight and have not really done any regular exercise it is even dangerous to start a heavy exercise regime to lose weight. While of course you should do exercise or at least move your body, meaning there a re many daily activities that also burn calories as long as you are not sitting on you couch and watching TV, taking the exercise-the-fat-off approach to an extreme can do more harm than good and only gets you body exhausted very soon. But also people who are already involved in sports and exercise can overdo this and end up with over-training.

What is the fast way to weight loss? You get fast weight loss if you do both of the above ways in moderation. So, how many calories should I eat to lose weight, you may wonder. Eat less than your maintenance level, but enough for you body not to go into starvation mode. This is usually a narrow path, so you definitely need to keep and eye on how many calories exactly you have consumed to make it work. Electronic calorie counter make this a bit easier.

Also make sure to have one or two “re-feed” days per week, where you eat to at or even slightly above maintenance level to ensure your body doesn’t shut down your metabolism. Additionally, include an exercise regime which will boost your metabolism and burn extra calories, but most importantly also move the rest of the day!

Using both approaches to lose weight at moderation, eating less and burning more, you ensure healthy and fast weight loss!

Author: Claudia Ohst

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