Sounds like a lot, doesn't it?
If you're realizing the time-crunch for summer swimwear is getting down to the last few grains of sand, don't worry. You're not alone, and losing a pound a day is possible for some people according to one Fort Lauderdale-area dietician, Janice Grown.
"I don't really recommend losing a pound a day to the vast majority of the people I treat, but for those who are severely overweight or clinically obese, there are ways to do it in the short-term," Janice explains. "Losing a pound a day though isn't something you should aim for in a prolonged way. It's maybe a jump-start for the first week or so until your metabolism re-calibrates and settles into a healthier long-term lifestyle. You'll feel good about hitting the Broward and Miami beaches in a matter of weeks if you can really commit."
How does it work, and is it safe?
"To lose a single pound of body fat, you'll need to be in calorie deficit either from reduced food intake, extra exercise, or both," Janice explains. "Try sticking to raw, high fiber fruits and vegetables, steering clear of all processed food and drinks, and going for long, easy walks. It's not about high-impact fitness, but more about continuous movement."
Rapid weight loss, like losing a pound a day, is generally easier for those with high body weights because just maintaining a heavier weight requires extra calories. Skipping the extra calories and then reducing consumption is enough to trigger significant weight loss at least in the short term. Extreme calorie reduction isn't recommended long-term, and can even be dangerous.
"Don't go wild with this. Just eat whole, natural, fresh fruits and veggies and plain yogurt, nuts, or fish for the first few days. Skip everything processed but don't starve, and don't feel like you need to keep up with every Barbie on South Beach."
Tips for quick weight loss
Although it may not be healthy or safe for the average person to lose one pound per day, Janice says the methodology she suggests for her clinically obese clients can work to promote healthy, sustained weight-loss for those with less dramatic goals. "I suggest following these long-term, and make them lifestyle changes," says Grown. "Sure, they work to get a few pounds off quickly, but the goal should be staying at your healthiest possible weight and BMI."
Janice's easy tips for sustainable weight loss:
- Drink far more water. Skip the sodas, juice, and booze. Drinking plenty of water can not only help keep you hydrated to promote a healthy fluid balance, but also makes you feel fuller longer and keeps hormone levels (yeah, they control hunger to some degree) in check. Skip the diet sodas, too. There's some research showing they mess with blood sugar levels just like regular full-sugar sodas.
- Stop eating processed foods. Studies show that eating refined foods could be linked to a higher risk of weight gain and obesity, but also trick the mind into thinking it needs and wants more than it really does. "This should be easy enough for South Florida residents. We have such nice quality fruits and veggies around all the time."
- Load up on lean protein. According to some research, eating more lean protein-rich foods could help support appetite control and increase feelings of fullness. Protein suppresses the hunger hormone ghrelin.
- Bulk up with fiber. Fiber-rich foods like fruit, veggies, whole grains, and legumes are high in fiber, which can slow stomach emptying, thus helping curb cravings and boosting weight loss. If you're not sure where to start, beans are pretty magical when it comes to fiber, as well as sprouts, cabbage, cauliflower, and other favorites. Or you can always add a fiber supplement to your water, tea, or coffee. Just remember to steer clear of added sweeteners. This GoBiotix Prebiotic Fiber Boost is easy to use, flavorless, and blends with just about any liquid. "Make sure you add five extra grams per day if you're using a supplement. After a couple of weeks you can work up to 10 grams, but if you start there, you'll be crippled by fast pains. Start small if you want to hit that goal of losing one pound per day."
- Add in an extra 30 to 60 minutes of walking per day. "This doesn't have to be power walking, although that's nice," says Janice. "You can just commit to steady, medium-paced walking for at least 30 extra minutes a day. Bring a water bottle, stay off your phone, and walk briskly enough that you feel warm and nearly out of breath, but not quite there. You'll see pounds melt off in a matter of a week or two if you keep at it."
"The thing to remember is that losing one pound a day could be right for someone who already has more than thirty or forty pounds to lose, but it's not sustainable. If you're somewhat close to your ideal range, aim for one or two pounds per week with the tips I mentioned. Keeping the excess weight off is the most important."
Have you ever tried a rapid weight loss plan? We'd love to hear your feedback in the comments section below.