The unsolicited comments about weight gain, albeit given with the best intentions, can leave you miserable and running for a quick fix to your “fat problems”—like following a fad diet you only hear about from the internet as you kill yourself at the gym seven times a week.
Sure, the promise of dropping a dress size in a weeks’ (or less) time and shedding some pounds fast are tempting. Who wouldn’t want to see results? But rushing weight loss can be the biggest mistake you can make, because in fitness, nothing worth having comes quickly.
Remember: “One to two pounds is the ideal weight to lose in a week, which is reducing 500kcal per day in your normal calorie requirement,” advises Jana Marie Culla, Registered Nutritionist Dietitian. And any number that goes beyond these figures might do your fitness and nutrition game more harm than good in the long run.
Read on and find out why you should train right, eat enough, and stop rushing through weight loss to achieve your target.
It is stressful and not sustainable
To lose weight fast, you would want to eat less and get calories low enough. And when you are not getting enough calories, you will not have enough energy to exercise, leaving you fatigued.
“Weight loss shouldn’t be a stressful process. You should enjoy at hindi ka dapat napipilitan sa ginagawa mo because you want immediate results,” says Spike Nicdao, PTRP, Fitness Institute of Australia Certified Fitness Coach and Functional Fitness-Makati Program Manager.
If you enjoy and love what you’re doing—which follows balanced eating and proper exercise—Nicdao says you’re less likely to stop the moment you see progress.
You burn muscle and lose water
Yes, you can be tricked into believing you’re becoming healthier but much of the weight you lose is from water and lean muscle rather than body fat.
The result? “Slower metabolism, leading to weight gain in the future,” says Culla.
It negatively affects your skin
Simply put, it’s not good for your looks, which is quite ironic given that “to look better” is perhaps one of the reasons why you started this fitness journey in the first place.
Culla explains that since you lose more water, “your skin will look dry and dehydrated.”
It poses health risks
According to Chrysnel Monreal, MD, a consistent condition that may develop from rapid weight loss is the development of gallstones.
“For example, due to excess dieting and when there is decreased caloric intake, the bile, which is supposed to be used for fat metabolism, becomes static in the gall bladder, kasi doon siya naka-store,” he shares.
Not to mention the obvious inclination to developing injuries, especially on your knees. As Nicdao put it: “Everything that’s overused will one day be broken.”
Your plan will one day backfire
By not giving your mind and body enough time to catch up with the changes in your lifestyle, it will be harder for you to keep the weight off for good.
Nicdao says in two to three months’ time of unhealthy lifestyle, you’re likely to get back to your old habits—and worse—double the weight you lose.
“Imagine, for instance you’re only eating tuna in months. At one point, you’ll get tired of it and start giving in to your cravings, and probably eat more.”
Hearing from the experts, it’s safe to say that going after the longterm yet sustainable approach in fitness is still the best way to go.