You’re probably reading this and thinking to yourself, “yeah, she must have starved herself,” or “she’ll gain it back quickly and rebound because she lost it quickly”.
Firstly, you need to know the facts:
- It’s totally safe to put clients in a hypo-caloric state safely if you are setting their programs up with nutrient-dense, whole foods containing dietary proteins, fruits, veggies and micronutrients with nutritional support.
- All research and scientific evidence actually proves that populations who lose weight fastest, using a cyclical dieting approach, actually maintain their new bodyweight more effectively, than long, slow, steady dieters.
- If a client is suitable, then charging them to lose their excess weight in 12 weeks instead of 24 or 36 weeks saved money for the client; quicker time to reach their goal weight. Win-win!
- Dieting a client who has a high body fat percentage (30% plus) to lose 1.5-2% of their body weight is totally safe, provided certain nutritional parameters are put in place for hormone protection.
- Muscle loss during rapid fat loss does not really issue if you are carrying excess body fat, particularly if you are a female.
- You don’t need to do ridiculous amounts of cardio when dropping weight fast- that is a myth. A moderate resistance training session is appropriate.
This client achieved her goals in the following manner:
– This client is a busy mum of two who runs her own business and works long hours. She decided she wanted to get to her goal quickly. I agreed that she was a candidate for a more aggressive style of fat loss. So the goal was to drop her weight to just over 10 stone 7lbs in 12 weeks (2 stone loss) instead of a more slow steady approach. After achieving her goal, we have created a maintenance phase for her to learn to live at her new weight with a regain.
She lost over 2lbs per week over a period of 13 weeks.
She did not participate in any physical activity.
I set her a NEAT target of 15,000 steps per day.
She ate 2g per kilo body weight each day in dietary protein which we incrementally increased.
She ate in a consistent calorie deficit weekdays and increased calories at the weekend for a more flexible approach.
She still maintained her deficit and even ate at maintenance calories whilst on holidays, weekend breaks and nights out.
I assessed her dietary intake daily to ensure she was hitting the key micronutrients.
I assessed her sleep, mood, stress levels to ensure her body was not under stress.
I assessed her hydration levels to ensure her hydration status was adequate.
Dieting can be made much easier when you include diet breaks, scheduled regress and eating at maintenance calories. Dozens of my clients are ditching the diet mentality and dropping stones in the process.