One of the first questions my clients ask me is how quickly can they shed the weight..specifically can they expect to lose a pound a day?
Based on my experience working at world class facilities and now at Ibiza’s hottest new retreat – (www.thebodycamp.com), I have no doubt you can lose seven pounds in seven days.
I have also witnessed 10 pounds in 10 day losses – it doesn’t even have to take that long at the retreat (especially after people feel the benefits of not drinking alcohol).
BUT….Weight loss and fat loss are not the same thing. So let’s get clear, we are talking about FAT LOSS.
So… CAN you really lose a pound of fat per day?
How about I start right out with the answer to the question:
Yes. It is possible, but not for everyone. It depends on your starting point. It is also not possible for long, as the rate of fat loss will slow with time. It is not easy…it requires hard, physical work and mental discipline. And it’s even harder for women (unfair, but true)
Now let me explain my answer: If you look at the science, you’ll usually hear that the maximum rate of fat loss that CAN realistically be achieved, for most people, is around 2.5 – 3lbs of fat per week. Even that will be a stretch for petite women or anyone who is short and/or small-framed.
People who are already at a lean or even average body fat levels CANNOT lose fat that quickly because they do not have a high enough basal metabolic rate or total daily energy expenditure. They simply can’t create a large enough deficit without hours and hours of exercise a day, if it’s possible at all. If they try to force it, they will lose lean body mass and likely suffer the effects of overtraining. (Overweight people can sustain a larger calorie deficit without any negative effects or fear of muscle loss).
Of course, in many of these cases, the distinction is not made between body fat and body weight.
A pound a day in body weight is not that difficult, but it’s also not that desirable if it includes mostly water weight and other fat-free mass.
Programs that make these types of rapid fat loss claims usually have some new hook based on manipulating hormones, a “magic pill,” or some super-duper workout program….
But manipulation of hormones can only take you so far. Your body’s endocrine systems are very tightly regulated!
Most “fat burner” supplements are a complete waste of money…
Training can only take you so far too because there are only so many hours in the day and fat loss is also a math equation involving calories in versus calories out.
The bottom line answer to the question,
“How do you lose a pound of fat a day?”
Simply this…..
Eat far less. Move lots more. And get a better grip on your emotions. However, this doesn’t work for anyone but very overweight or obese people. So, outside of somewhere like world class retreat location – it will not be very practical or easy to achieve this.
Beyond lack of practicality, it may very well be biologically not possible to exceed a certain rate of fat loss per pound of fat mass on your body.
It’s why pre-contest bodybuilders usually aim for a weight loss of only about a pound a week – intentionally very slow fat loss. And it’s why contestants on the Biggest Loser on TV, could lose 6 pounds a week of pure fat or more (add water weight loss on top of that for really dramatic double-digit weekly weight loss).
Could an obese person lose 30 pounds of fat (not just weight) in 30 days?
Probably yes, although it wouldn’t be easy. Some very overweight people might not even be able to do the amount of exercise to achieve the necessary daily calorie expenditure, so even if they can biologically lose the fat, they may not be able to pull it off in the real world – However, this would be possible at www.thebodycamp.com, because of the unique support, nutrition and carefully structured workouts for all levels.
Most of the time I recommend the slow and steady approach.
I’ve met plenty of folks who are willing to “suffer” a bit, as some people call it (“have fun,” I prefer), for several weeks to get maximum fat loss despite the discomfort and discipline it requires. So…
So, With all this said, here’s my advice if you must lose THE FAT quickly:
- One-two pounds per week of fat loss is typical and it’s still good general advice. But it is possible for an active person with an average or larger frame and fairly size able fat reserve to realistically and practically lose 2.5 to 3.0 pounds of fat per week. Maybe 3.5 lbs. This is what I would call a rapid fat loss program, meaning that it’s faster than typical. Be ready to push yourself and have monk-like discipline (most likely with a high protein, restricted carb diet and some serious training).
- The more fat you have, the faster you can lose it; the leaner you are, the slower you must lose it in order to preserve lean tissue. Therefore, the claim that anyone and everyone can safely lose fat rapidly at a rate at or near a pound a day, regardless of their starting bodyfat, is false. If you’re very overweight, faster fat loss is possible. Remember, fat loss depends on a caloric deficit and big people can more easily create a large deficit than small people.13. Rapid fat loss is not for everyone. Regardless of your starting body size and body fat level, if you have ANY history of binge eating or yo-yo dieting, definitely take the slow and steady road and focus on lifestyle habits and behavior changes. Forget about “diets” let alone rapid weight loss diets.
By Richard Parcell
Partner and Mind/body Transformation Creator at www.thebodycamp.com
