How To Lose A Lot of Weight Fast (ft. Eric Helms)

On September 16, 2016 by Physical Culturist

In this video, Eric Helms (coach/athlete/author/educator/researcher) explains how to lose a lot of weight fast.

Key points:

  • Losing a lot of weight fast is possible but it does require a well planned strategy.
  • If you’re someone who has 100 lbs to lose losing 2-3% of your BW / week for the initial 8 weeks of a diet can be a good strategy to get motivated. However, after the initial big drop it’s recommended to take a diet break to maintain your weight after which you would aim to lose between 0,5 – 1,5% of BW / week.
  • Resistance training is critical for increasing muscle mass and for efficient weight loss.
  • In a situation where you have a lot of body fat to lose you can build a decent amount of muscle while lose fat even in a big calorie deficit. This is possible because your body can release the energy stored in your fat cells to compensate for the caloric deficit from the diet.
  • It’s a good idea to have regular diet breaks when you have a lot of weight to lose. Research shows that deliberately taking a break from the diet for the body to get used to the new weight will not only help you lose more weight in the future but you’ll most likely lose the same amount of weight as if you’ve continued dieting with less stress.
  • As you get leaner it’s normal for the weight loss to slow down a bit as there’s less body fat to release.
  • People who stick with an exercise plan (resistance training with cardio) tend to maintain the weight lost. Otherwise it’s not uncommon to see a “yo-yo” effect among dieters who lose a lot of weight (Biggest Loser show example). Some people will re-gain up to 200 lbs when the lifestyle factors and exercise are neglected.
  • It’s recommended to use tools like MyFitnessPal for a few weeks to figure out your portion sizes and learn how to control your calorie intake. (You don’t have to do this throughout the whole diet, but intermittently tracking to make sure you know how many calories you should eat to keep losing weight is very helpful.)
  • Aside from portion control, by using food logs you can also learn the macronutrient content of each food (protein, carbohydrate, fat) which will allow you to view food for what type of nutrition it gives you instead of “bad” or “good” foods.
  • Ultimately there is no single “best” diet for everyone.
  • Create a calorie deficit.
  • Keep protein intake at aprox. 1g per lbs of ideal body-weight.
  • Focus on nutrient-dense foods.
  • Experiment with different ratios of carbohydrate to fats.
  • Include a variety of fruits and vegetables.
  • Make sure you can stick to the eating plan. Sustainability is key.
  • Losing a lot of weight is a marathon not a sprint.

Studies Mentioned:

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