The truth is, there is no secret to weight loss.
So many products and weight loss ‘recipes’ are available for easy purchase on the open market and consumers part their hard earned cash in return for ‘quick fix results’ in the search of happiness. Sadly, today’s society which seems to be fixated on ‘image’ has developed this frame of mind and many of us lack a real understanding how weight loss actually works.
A simple formula that is easy to follow is:
Input – Output = Weight Loss
This is most commonly referred to as a calorie deficit which is explained in further detail below.
Weight Loss – ‘Whoosh Effect’
Do you ever diet, look at the scales on weigh day, and think ‘why haven’t I lost weight?’ Well today we are going to talk about the “Whoosh” effect, which should hopefully explain why this happens.
The start of your weight loss journey can be frustrating, especially when you don’t see a drop in numbers on the scales, or even worse you see a gain. But fear not, if you are sticking to your diet plan then this may be a good thing.
Losing weight relies on calorie deficit. If your body burns more calories than you consume, then you will lose weight. However, you will most likely, annoyingly have weeks where your weight fluctuates up and down. One week you may lose 3lbs, the next you may put on weight even if you have followed you diet plan word for word. This is all part of your weight loss journey, and part of the ‘Whoosh effect’.
Why Does This Happen?
During a diet, your bodies fat cells break down the triglyceride, and empties these from the body. This causes a temporary cell increase, leading to water absorption. The fat that is lost from your body is replaced with water, as your body is searching for something to replace the fat cells. It is at this point you may notice your body fat becomes a soft consistency.
Later, the soft fat becomes tighter making you look and feel slimmer. By this point, your body has flushed the excess water creating the ‘whoosh effect’. You may now see a weight loss that is noticeable on the scales.
Here is an illustration that represents how your body works during the ‘whoosh effect’. The purple is your body fat and the blue is water.
As you can see over time the water starts replacing your body fat, as it is searching for a substitute for the body fat lost. Eventually the body gives up searching for a substitute and the water is flushed out, creating amazing results for you.
Can I Stop the ‘Whoosh Effect’ From Happening?
The simple answer to this is no. Unfortunately it happens to everybody. The fat cells do not shrink immediately meaning there is no instant drop in body weight. But by sticking to a consistent calorie deficit diet, the weight will drop off as soon as the whoosh has taken place. The key to helping you not give up so easy, is to not weigh yourself everyday, because all though the scales may not have moved. Your body fat did. So you are just waiting for the scales to catch up.
So, what’s the best way to lose weight?
Here at GymCredible, we believe that nobody should punish themselves for the way they look and that when someone is looking to make a positive change to their weight or appearance, they don’t fall into the stereotype ‘diet’ but instead make it a lifestyle change.
Many of us are under a false illusion that you have to work hard to acheive weight loss and it is this illusion that causes many people to fail before they have even begun. We believe that even small but positive changes to your lifestyle will achieve results and whilst they are not instant, they provide a steadier progression to weight loss which in turn increases the success rate.
Here are a few simple tips that may help you achieve success with your weight loss goals;
Making small changes to your lifestyle such as walking/riding somewhere that you would normally drive, healthier meal choices like chosing fresh whole foods or foods with less saturated fat content. You don’t need to punish yourself by starvation and working yourself to the core and going extreme with exercise.
Most people don’t realise that in order to lose weight, we need to eat more. Crazy right? By eating healthier snacks such as fruit at regular intervals throughout the day, our bodies are kicked into ‘burn mode’ which aids weight loss.
If you find it difficult to eat healthier all the time, eat your regular foods but in moderation. This allows the body not to be deprived of the foods you like whilst managing your calorie intake. Depriving yourself fully of your regular foods can have negative effects and opens you up to a relapse or worse still, over indulging to make up for your cravings which may result in weight gain.
Although there is no secret to weight loss, water is an important ingredient and the one that most of us forget. Water can help reduce calorie intake but most importanly, it helps to detox your body whilst providing vital hydration. It is recommended that we should consume atleast 2 litres of water per day, more if you regularly exercise (replacing the minerals lost through body sweat).
Don’t focus on what others look like. Everybody is individual and our bodies work at different metabolic rates, so whilst someone may see more rapid weight loss results, others may take a little more time and effort. Focus on the last image of you and ignore the models printed in the media as these allow people to set unrealistic results that may never be achieved. Let’s be honest, most of them are airbrushed anyway!
Set yourself a realistic target or milestone to work toward, but don’t be disheartened if you have not quite got there. Targets are often moved and as long as you stay postive, you can make minor changes to your plans that will help you achieve the next milestone.
Disclaimer: This article is based on opinion and is not a medically proven fact.