7 Best Weight-Loss Tips If
You Have a Lot of Weight to Lose From the
Beachbody On Demand Blog - August 27, 2018 | BY: K. Aleisha Fetters,
Trying to lose 50 pounds isnt the same
as trying to lose five so here are 7 weight loss tips when you have a lot of
weight to lose.
After all, immediate results tend to be a
lot more dramatic in people who have more pounds to lose compared with those
who are trying to trim a few.
Thats because the closer your body is
to its ideal weight, the less apt it is to change. The further you
are from that target, though, the more adaptable the body tends to be.
Those first five pounds represent a
much smaller percentage of your body weight when you have a lot of weight to
lose, explains Albert Matheny ,
M.S., R.D., C.S.C.S., a dietitian with ProMix Nutrition and co-owner of SoHo
Strength Lab in New York City.
And, according to 2016 research published
in Cell Metabolism, the
first five percent of weight lost offers the
greatest health benefit in people with obesity . Score!
Unfortunately, for many weight-loss
warriors (show of hands?)
those results quickly plateau . And
its not for lack of motivation or dedication. Its pure biology.
As you get closer to your goal, every
next five pounds becomes a greater percentage of your body weight
and therefore more difficult to strip away.
Whats more, and contrary to most
peoples assumptions, the less you weigh, the slower your metabolic rate
actually is. A smaller engine burns fewer calories, Matheny notes.
However, experts have found that, when
people lose large amounts of weight going, for instance, from 250 to 150
pounds, their metabolic rates dont decrease to match up with those of
They actually decrease much further,
working in direct opposition to continued weight-loss goals.
When a person loses weight, the body
senses the new weight as abnormally low or weight-reduced. The body will
activate survival mechanisms to restore the lost weight by dropping
metabolism, says Ethan Lazarus, M.D., a board member of the
Obesity Medicine Association.
Several studies, including the recent
study on Biggest Loser participants, demonstrate a significant drop
in metabolism and an increase in hunger persisting 6 years after the weight
loss, he adds.
Researchers with the National Institutes of
Health found that, when looking at 14 people who had lost significant amounts
of weight on the show, their
resting metabolic rates (the number of calories they burn just
chilling out) were about 500 calories lower than they should have been
based on their weight, body composition, age, and gender. That is why, of those
14 people, 13 regained everything.
Research published in the New England
Journal of Medicine shows that this metabolic adaptation, also called a
metabolic penalty, is largely due to
hormonal changes that occur during weight loss .
So, if you have a lot of weight to lose,
how can you make sure that month by month, your
weight loss gets easier , not harder?
Follow these seven best weight-loss tips, straight from scientific journals and
top obesity medicine specialists.
7 Best Weight-Loss Tips
1. Build confidence with low-hanging
When it comes to weight loss, the first
step tends to be the hardest one. Make it easier by starting with what Matheny
calls low-hanging fruit, habits that are easily modifiable but can
make a big difference in your weight.
These habits can include
cooking more ,
taking the stairs at work,
cutting back on your soda habit , or
daily Shakeology to jump-start
cleaning-eating habits .
Starting with these simple switches will do
more than get you started; they will help keep you going. Once they start
losing weight, people
feel more motivated and fired up for
continued results, Matheny says. They realize that, yes, they can
Dont know where to start? Try
2B Mindset , Beachbodys new
Ilana Muhlstein , a registered dietitian
nutritionist, helped create this program using her experience being more than
100 pounds overweight.
She lost those 100 pounds and kept
them off by using a healthy approach to eating that lets you feel full
and satisfied, while arming you with proven strategies that will help you
coexist with food in real-world situations, satisfy cravings, and anticipate
setbacks before they happen.
2. Pick the weight-loss strategy that is
doable for you
Forget what diet everyone else is
following. Choose the one that
sounds easiest to you .
has shown that the best diet for an individual is the one he or she will
stick to, regardless of the macronutrient composition. Whether thats
South Beach, Atkins , Mediterranean, 5:2
Paleo , the diet that will work for you is the one you can
follow with your lifestyle and preferences, explains
Wendy Scinta, M.D., M.S., director
of Medical Weight Loss of New York and member of the Obesity Medicine
3. Work out where you feel comfortable
Similarly, when it comes to exercise,
confidence is key; a Medicine and Science in Sports and Exercise
review found that
confidence in your ability to be physically
active on a regular basis is the highest predictor of how much youll
Unfortunately a lot of people, regardless
of size, feel that they have to get fit before they can enter a
gym. While thats definitely not true, we understand how intimidating the
gym floor can be.
Thats why working with a personal
trainer, firing up the DVD player, or
streaming Beachbody On Demand workouts in
your living room comes in handy.
Building skills, such as coordination,
agility, and flexibility, as well as confidence while youre burning fat
and building muscle can propel you to stick with exercise over the long term.
Make sure to discuss any physical
joint problems , or mobility issues with
your personal trainer or doctor before starting an exercise program.
4. Eat for satiety
During weight loss, we have lower
levels of the hormones the small intestine releases to help us feel satisfied,
including GLP-1 and cholecystokinin, and higher levels of the hunger hormone
ghrelin, Lazarus says.
Whats more, he recommends eating
protein and/or healthy fats first in each meal, since they trigger the release
of these satiety hormones and help prevent overeating.
However, they take about 20 minutes to
reach the small intestine and stimulate the endocrine release.
Eat slowly and mindfully (no multitasking
or watching TV during meals!) to make sure youll notice signs of fullness
and stop eating before you get stuffed.
5. Build muscle
Your greatest ally in your fight against
metabolic penalty is muscle, Matheny explains. Thats because muscle is a
major determinate, and the largest single modifiable factor, in setting your
However, when people lose weight,
especially large amounts of weight, its natural to lose some weight from
muscle. Luckily, it is possible to avoid these losses, and actually
build muscle while losing fat , Matheny
The key is performing regular
resistance training and
consuming adequate protein . Beachbody
recommends consuming about .5 to .9 grams of protein per pound of body weight
per day in order to lose weight while still building metabolically active
If you have a body-fat scale or
body-fat caliper , weigh yourself or take
your skinfold measurements regularly. Make sure that, as your overall weight
body-fat percentage doesnt increase;
this will help ensure that you are
effectively building muscle .
If your body-fat percentage actually creeps
up as you lose weight, its a sign that you need to up your
6. Stay accountable
More accountability means more weight lost
and kept off, says Debra Nessel, R.D., C.D.E., with
Torrance Memorial Medical Center
in California. Luckily, there are plenty of research-backed ways to boost
accountability and results.
For instance, results from the
National Weight Control Registry
an ongoing study of more than 10,000 people who have maintained
weight losses of at least 30 pounds show that 75 percent of successful
losers weigh themselves at least once a week.
Similarly, keeping a
food and workout diary can increase your
accountability to yourself and your goals, she says. You can also
try reaching out to others , either in person or online,
who are in similar places on their weight-loss journeys.
Research shows that
social support is critical not just to initial
weight loss but also to long-term results .
7. Switch up your workouts regularly
The body is excellent at adapting to handle
your workouts. Over time, youll perform the same exercises more
efficiently, meaning that, during week 10 of your workout program, you will
burn fewer calories walking a mile than you did during week 1, regardless of
If you get to a
point in your exercise plan where your body
isnt changing , that means your body has adapted to the exercise
stress that you are putting on it, Matheny says. You need to
introduce a new stress to elicit further adaptations, aka results.
To beat your body to the punch, he
recommends changing key variables in your workouts such as rest periods,
load (i.e., the amount of weight youre lifting), lifting pace, stance, or
grip or even rotating in new exercises when you notice your results
start to wane.
The goal is to challenge your body
The Bottom Line
Losing the weight takes work; theres
no getting around that. But, armed with the right tips, you can totally do it.
Just remember that you and your health are well worth the work.