Author: Anna Frinzi
The contrast between fast weight loss and sustainable weight loss, driven by science and backed with coaching and community support.
We have all seen the advertisements, diet books, false claims, empty promises, miracle powder, pills, fad diets that guarantee you a fast and easy weight loss solution. In 2019, the weight loss industry is estimated to be worth a record 72 billion dollars according to market research as they tempt us with simple fixes to achieve our weight loss goal at a speedy pace.
As effective as these methods may be with losing weight FAST, are they sustainable and safe for our bodies and overall health?
Diving into some scientific research provides us with credible data that the answer to that question is NO. Read on to learn healthy and effective ways to lose weight and keep it off as proven by scientists in the obesity field.
General Weight Loss Recommendations
The National Heart, Lung and Blood Institute (NHLBI) recommends that a healthy weight loss rate is 1-2 pounds per week with a calorie deficit of 500 to 1000 kilocalories. This initial weight loss commonly occurs for a period of up to six months according to a study conducted. It has been shown that after the initial six months, the rate of weight loss typically declines and weight plateaus due to a lower energy expenditure at the lower weight according to intensive research conducted on obesity. With that, the National Institute of Health (NIH) recommends that an initial weight loss goal should be set at losing 10% of your body weight over the first six months (NIH, 1998). As tempting as a quick solution may be, obesity experts have found that a slower weight loss pace is recommended particularly when initializing a weight loss program.
Even Modest Weight Loss is Effective
As you embark on your path to losing weight, it is important to note that even modest weight loss provides incredible benefits for your health. The National Institute of Health (NIH) recommends losing 5% of your weight as weight loss of this magnitude will greatly improve cardiovascular disease (CVD) risk factors. The Center for Disease Control and Prevention (CDC) also states, “the good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10% of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.” This scientific research backs up the idea that slow, sustainable weight loss is the method to choose when attempting to lose weight.
Fast Weight Loss
In contrast to this modest weight loss, many programs promise a quick and easy means to losing weight. Although this method may be alluring, many studies have shown that rapid weight reduction is typically followed by a regaining of weight. With that, a great rate of weight loss does not yield a better result at the end of one year (Wadden). Additionally, with rapid weight reduction, research has shown that there is an increase for gallstones. With this knowledge, it is safe to assume that slower paced weight loss is the way to go to ensure our weight loss is safe and steady.
Consider This Research
Additional intensive research performed by the National Institute of Health (NIH) has provided evidence for the most effective weight loss methods. After thoroughly investigating the obesity epidemic with an esteemed panel of medical professionals, these studies displayed that a combination of a reduced calorie diet and increased physical activity is highly recommended as it produces weight loss that can also result in less abdominal fat and improved cardio respiratory fitness.
Noom is Backed by Science
Developing behavior change solutions to slowly change your lifestyle and discover a healthy balance is the mode to a sustainable weight loss journey. Backed by psychology, credible research, scientific data, and behavior change principles, we at Noom work with each individual at their own pace to develop unique tactics to tackle weight loss woes. Whether these lifestyle modifications be based around eating habits, exercising, behavior changes, late-night cravings, stress management, sleep; we will be there to assist in developing the necessary strategies. Starting the Noom journey is a major step in itself and we will work with you one-on-one to determine goals that are attainable.
Small Steps with Your Coach Leads to Big Changes
Setting the initial, short term goals is extremely beneficial as it will boost your motivation and self-efficacy with these small achievements. At Noom, you are equipped with a coach, known as a goal specialist, to work on these behavior changes to reach your super goal. This individualized coaching forms a strong bond between each Noomer and their coach in order to co-create a plan that troubleshoots any potential obstacles or unique challenges that occur.
With that, you will also receive community support as you are grouped with other Noomers and a group coach to lead the interactions. This is a unique opportunity to bond with Noomers who have similar goals along with breaking down barriers you may be experiencing. The individualized coaching with your goal specialist coupled with the group coaching community creates a tight knit support system to lean on during this process.
A Sustainable Weight Loss Journey
At Noom, we have done our research and understand the importance of taking the time to break down our behaviors and form goals that will be relevant and attainable. A weight loss rate of around 1-2 pounds per week is recommended and Noom uses this knowledge to help create your weight loss goal in the app. Noom combines the concepts of psychology, science, and behavior change to investigate the root of the issue to generate weight loss that is effective and maintainable rather than fast and easy. Join Noom today to start a weight loss journey that is sustainable and realistic!