I want to see results
Dear Donovan,
I’ve been a gym member three weeks now and I exercise at least three days a week for an hour. However, I really want to see the results quickly. Is it too soon? Also, I haven’t changed much of my eating style. I just stopped drinking juice and my portion sizes are way less than they used to be. Is that enough to start seeing results?
I am very happy that you have made some healthy lifestyle changes. Changing your diet and doing your exercises will definitely improve your health and your looks. However, I must tell you that just making slight changes to your diet and exercise will only allow slight changes in your weight.
Based on the changes that you said you did, I would expect that you would have lost about two pounds after the first week of starting your programme. However, if you continue to do the same in terms of your exercise and meals as in the first week, it is likely that you would have hit a weight loss plateau by the second week of the programme. A weight loss plateau means that your weight roughly remains the same. At this point you are neither losing nor gaining weight.
As you might have realised, in order to lose weight you will have to reduce your calorie intake. That is what you have done by making changes in your diet and exercise programme. The ideal situation is to reduce your calorie intake so that the body is forced to use up some of the reserved fat. This is what usually happens when you are sick. The appetite goes, you eat less, and the body uses up some of its reserves. Therefore, most persons tend to lose weight when they are sick. However, once you get better the appetite comes back and so does your weight.
As far as weight loss goes, if you want to lose one pound per week, you will have to reduce your calorie intake or create a calorie deficit of 500 calories per day. Three thousand five hundred calories reduction will give you one pound. Therefore, in order to see changes quickly, you will have to reduce your calorie intake and increase your activity level in a more drastic way. Going faster means you will have to cut more calories per week. This should be done in a healthy way, which is why you sometimes need a professional to help you with your diet programme. Also, in order to get further weight loss, you will have to make some continuous changes with your diet and exercise programmes. What you could do is to increase the number of days that you do your exercises. If that is not possible, you could also increase the duration of your exercise programme per day. Also, focusing more on cardio-type exercises versus muscle-building type exercises is important.
In addition, you could make some further changes in your diet, focusing more on consuming fruits, soups, salads and vegetable juices. Also, reducing or eliminating white rice, flour and even fried foods will help you during the process. However, as you go along, the programme will have to be adjusted periodically in order for weight loss to continue.
Good luck.
We will answer your weight-related questions.
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
