Over the years we’ve been accused of various things.
Usually by unsuccessful local FitPros with a handful of clients and zero success stories.
One thing we get a bit is that we “promote an unhealthy rate of weight loss”.
You know, with the 20lbs challenge and what have you.
I get that quick weight loss CAN be unhealthy.
Eating next to nothing will get you pretty rapid weight loss.
But not be great for your health.
But, that’s not what we do.
When you’re talking about medium fast loss like we help people with, there’s two main ‘arguments’ against it.
1. Loss in lean mass
2. More weight re-gain after dieting period is over
Number one is easy to take care of with sufficient protein intake and regular resistance training (a major part of our programme).
Assuming we’re not talking about body builder levels of muscle, which I’m sure we’re not.
Now, number two.
Number two we have eight weeks (at least) to work on.
Eight weeks to start to change mindsets, habits, etc so that there isn’t that shift all the way back to where people were before.
The programme is sold as “the first eight weeks of the rest of your life”.
We explicitly say in the find-out-more meeting that “if you’re looking to just lose some weight quickly, then go back to old habits and probably regain it all, this isn’t for you.”
And, do you know what the science says about approaches like this?
If you do, you’re one up on most local FitPros 😉
Here it is:
When followed by a ‘maintenance phase’, quicker initial weight loss out performs slower weight loss in the long term.
Yup, you read that right.
Here’s one study comparing Control group to a 25% deficit group from diet alone to a 25% deficit from diet and exercise to a higher deficit for shorter term followed by maintenance –> www.ncbi.nlm.nih.gov/pmc/articles/PMC2692623
I’ll give you a spoiler – higher deficit followed by maintenance wins!
And health bio-markers improved more, not less.
In another study, subjects lost weight at three different rate for 6 months and were then given an unsupported follow up plan (not like the supported follow up we do):
1st month weight loss speed:
Fast = > 0.68kg / week
Moderate = 0.23 to 0.68 kg / week
Slow = < 0.23 kg / week
After 6 months the results were:
Fast = -13.5kg
Moderate = 8.9kg
Slow = -5.1kg
12 months after the 6 month intervention ended, the results were:
Fast = -10.9kg
Moderate = -7.1kg
Slow = -3.7kg
All three group regained some weight:
Fast = + 2.6kg
Moderate = + 1.8kg
Slow = + 1.4kg
On the face of it, the fast group looks to be the worst. But check it as a percentage regain of weight lost:
Fast = + 19%
Moderate = + 25%
Slow = + 38%
And the fast group were still 7.2kg ahead of the slow group and 3.8kg ahead of the moderate group.
A few more stats:
The fast group were 5.1 times more likely to have lost 10% body weight after 18 months than the slow group.
The moderate 2.7 times more likely than the slow group.
There’s plenty of other studies that show the same.
Proper, big studies.
Published, peer reviewed, etc.
Not a just a Facebook post or “everyone knows that” like your average FitPro goes off.
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Just to clarify, we’re not talking about crazy, unsustainable weight loss.
Extreme restriction followed by return to old habits.
We’re talking relatively quick initial progress into slower progress or a maintenance phase (check myrise.co.uk/briefing-meeting
if you like the sound of that).
It doesn’t suit everyone though.
I’ll cover tomorrow who the research does suggest it’s best for.
Hint: If you’re reading this, you’re probably in that category.
And I’ll explain WHY it actually works better for those people / you.
Much love,
Jon ‘Fast, not Furious’ Hall and Matt ‘2 Fast, 2 Furious’ Nicholson
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RISE Macclesfield –Â myrise.co.uk
Serious transformations. Fun times!
Enter your details at myrise.co.uk for more information about what we do.
Or check out our monthly find-out-more meeting if you want to learn more about our free ’20lbs weight loss in 8 weeks’ and ‘Beach Body’ challenges –>Â myrise.co.uk/briefing-meeting
