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Lose Weight Fast or Lose Weight Smart? Here’s the Difference

Author: Cecilia Snyder, MS, RD

How many times have you seen an ad for a new product or the latest fad diet that promises to help you lose weight fast? A crash diet that will have you burning belly fat in no time, a magic pill that lets you keep eating anything you’d like and lose weight easily all at the same time, or a revolutionary exercise routine that will leave you 10 pounds lighter in less than a week.

We probably all know these types of fad diets very well by now. They want to convince us that losing weight is easy, that it can be done quickly, and that they’ve got just the right type of product to help you do so. And let’s be honest… losing 10 pounds in a week sounds pretty tempting on the surface. But does this type of weight loss usually last? What happens after you drop those initial pounds? Let’s compare what typically happens when you lose weight fast versus when you lose weight smart.

Fast facts: Is it really possible to lose weight fast?

You might be wondering at this point… is it really possible to lose weight fast? Of course it is. And the truth of the matter is this, you don’t actually need a fancy diet supplement or a state-of-the-art piece of exercise equipment in order to do so. Instead, the next time you’re looking to lose weight quickly and easily, rather than buying in to some commercial gimmick, consider relying on basic science-supported techniques like these:

  • Counting your calories
  • Weighing in daily
  • Staying hydrated
  • Eating mindfully
  • Keeping full with fiber and protein-packed meals
  • Cutting back on refined sugars and simple carbohydrates
  • Limiting calorie-laden juices and sugar-sweetened beverages
  • Getting a good night’s rest, practicing self care, and minimizing your stress
  • Engaging in your exercise of choice: cardio, strength training, or interval training  

These simple principles can help you lose weight just as fast as any supplement or fad diet. And the best part is, with techniques like these, you’ll be losing weight naturally. But here’s the kicker… how do you make this kind of weight loss last? With fast weight loss, it’s so easy to get wrapped up in focusing solely on the number on the scale. We’re usually aiming for a very specific weight loss target–5 pounds, 10 pounds, or maybe more. And chances are, anyone that’s looking to lose weight quickly isn’t hoping that they’ll regain those pounds the following week and have to do it all over again. But often times with fast weight loss, that’s exactly what happens since we’re focusing on quick fixes rather than the long-term behavior changes that make the most sense for our own lives.

Plus, when making so many drastic changes all at one time, it’s not unusual to begin feeling overwhelmed or like we’re having to sacrifice too much of ourselves, our time, and our favorite foods. So maybe you’re looking over this list of fast weight loss techniques and beginning to feel overwhelmed already. Where do I start? Which one is most important? What the heck is eating mindfully anyway?

The good news is… you aren’t alone in these thoughts. Many other people are probably wondering the exact same things. And thankfully, programs like Noom are around to help guide you to the answers. I’ll tell you more about Noom in just a bit, but first, let’s take a quick look at what the experts have to say about fast weight loss.

Fast facts: How fast is too fast to lose weight?

Here’s the deal when it comes to how much weight is safe and realistic to lose at a time. The Centers for Disease Control and Prevention (CDC) is one of the United States top health protection agencies. According to the CDC, people that lose weight at a steady and gradual rate of 1 to 2 pounds per week, and those who focus on an ongoing healthy lifestyle rather than a “diet,” are more likely to keep the weight off for good.

Now 1 to 2 pounds per week might not sound like a lot, but what if you could keep this rate of weight loss up for a few months, or even for an entire year? Let’s weigh the options… you might not lose (and possibly regain) 10 pounds in the first week, but you could keep off anywhere between 50 and 100 pounds after the first year. Slow and steady seems to win this race.

Smart facts: Is slow weight loss really worth it?

What’s the bottom line? Is slow weight loss really worth it? Well, if it helps you stop dieting and lose weight for good, then it seems like it just might be. And this is exactly the type of thing that you can learn to do with Noom. Noom uses a combination of nutrition, psychology, social support, and practical tools to help people make the sustainable behavior changes that make the most sense for their own individual preferences, circumstances, and lifestyles.

At Noom, we know that there’s not always one best approach to weight loss that works for absolutely everybody. So instead of prescribing a strict diet or exercise regimen, Noom will help you learn how to create your own personal food and exercise systems that allow you to lose weight and continue enjoying all of your favorite foods and activities at the same time. It’s true, with a little balance and moderation, you can have it all. Let us prove it to you! Your Noom course and your Noom coaches will help you take things step by step by walking you through each of the evidence-based weight loss techniques we talked about earlier.

Have we convinced you to lose weight the smart way? Start your journey today and lose weight for good.