A need to lose weight fast
DEAR DONOVAN,
I have a wedding to attend in a week and I need to lose 10 pounds quickly to be able to fit into my dress. If I need to quickly lose a few pounds for this special occasion, what’s the best way I can do this? I’m willing to try anything, even fasting.
It has now become very popular for people to want to lose weight quickly, especially for weddings, reunions and other special events. However, I must tell you that it is the common view of many professionals that a weight loss of one to two pounds per week is a healthy and safe rate.
Losing weight at a faster rate than this may put you at risk for many health problems like muscle loss, dehydration, gall stones, drop in metabolism, extreme fatigue, poor immune function, constipation, irritability and dizziness. However, the good news is that recent studies have shown that it is possible to lose weight quickly in a safe way.
The most common way to lose weight quickly is to do a large amount of exercise and reduce calories drastically to less than 800 calories per day. When you consume fewer calories than your body burns, the body is forced to dip into the reserved glycogen and fat which results in weight loss. The more you cut your calories, the greater the potential weight loss. However, when you cut calories by a large amount it becomes harder for you to get your important nutrients like iron, folate and vitamin B12. It is therefore important to consult with a nutritionist when you are going on a low calorie diet. This can help you to reduce the health risks.
That said, I see that you want to lose 10 lbs in one week. This is not impossible, but you will have to work hard. To lose one pound per week you will have to cut your calorie intake by 500 calories per day. A loss of 3,500 calories per week will result in a weight loss of one lb per week, so you see how hard you will have to work to get 10 lbs. It is very important that you are not suffering from any underlying medical conditions such as diabetes and/or hypertension. I would definitely not recommend that those with these conditions do such a drastic weight loss programme.
It would also have been good if you gave an idea of how you are eating and if you are doing exercises or not. However, I get the impression that you will do whatever it takes to get the results.
In order to cut calories to the required amounts and at the same time be healthy, you will have to consume mainly fruits, vegetables, vegetable juices, broths, salads, yoghurt, etc.
A diet rich in whole, unprocessed foods will make you lose weight faster compared to a diet with a lot of processed foods. Therefore, for about three to four of the seven days, I would suggest that you mainly do liquid meals — coconut water, vegetable juices, water, light shakes, broth and green tea. If you have vitamin and mineral supplements, you can also take them during the week of your programme.
If possible, you should do at least an hour of cardio-type exercise per day. This will further help to reduce your calories. However, based on the fact that your calorie intake is so low, you might have some challenges with your exercise programme. It is important to note that the diet part of the weight loss programme will give you faster results than the exercise component. Once you have lost the weight, I want you to make every effort to develop a healthy lifestyle, one which has a healthy eating plan along with exercise.
Studies have shown that the only possible way to lose weight and keep it off is to adopt a healthy lifestyle. However, it is difficult to develop healthy eating and exercise habits within a week. This is why it is better to lose weight gradually and steady over time, instead of a drastic weight loss.
Finally, while you are doing your weight loss programme, make sure that you are eating on time and you are also drinking enough liquids to make sure that you keep hydrated.
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, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
