14 Fast Weight Loss Tips You Can Start Today That Jillian Michaels Swears By
We've all been there – standing in front of the mirror, promising ourselves that this time, we'll finally lose those extra pounds. But the desire for quick results often leads us down dangerous paths. Fitness expert Jillian Michaels, best known for her role on "The Biggest Loser," understands this struggle firsthand. Having overcome weight issues in her youth, Michaels has dedicated her career to helping others achieve their fitness goals safely and effectively.
Understand the Basics of Weight Loss
Michaels underlines the importance of creating a calorie deficit for weight loss. "To lose weight, we have to create a calorie deficit. You've got to eat less food than your body is burning in a day," she explains in her post. However, she cautions against extreme measures: "When we say, 'I'm dieting, and I want to lose weight fast,' and we get into things like fasts and cleanses or dramatic calorie reduction… that is a no absolute no terrible idea."
Set Realistic Expectations
While quick results are tempting, it's crucial to be realistic. Jordan Hill, MCD, RD, CSSD, of Top Nutrition Coaching, advises, "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given wee, though. It's important to remember that weight loss is not linear and oftentimes a person's weight will fluctuate up and down throughout their weight loss journey."
Avoid Dangerous Dieting Practices
Jillian warns against fad diets and extreme calorie restriction. "When you starve the body, you're telling your body, 'Oh my god, food is really scarce,'" she says. This can lead to metabolic damage and the dreaded yo-yo effect. "You've now damaged your metabolism, so you're going to put the weight you lost, and then some," Michaels cautions.
Focus on Exercise for Rapid Weight Loss
Contrary to popular belief, Michaels argues that exercise is crucial for quick weight loss. "Rapid weight loss comes from exercise," she states. "If you're trying to lose weight, it's like 80% exercise because you can't starve it off." She recommends high-intensity techniques like HIIT, plyometrics, and metabolic circuits for maximum calorie burn.
RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor
Follow Safe Calorie Guidelines
Michaels provides clear guidelines for safe calorie intake: "For women, do not go below 1,200 calories, and you can have unlimited green vegetables. As a man, I never would go below 1500." She emphasizes the importance of maintaining adequate nutrition while creating a calorie deficit.
Balance Your Workouts
For optimal results, Jillian suggests a balanced approach to exercise. "You can do four to five hours of intensity training a week," she advises. This should be complemented with low-intensity activities like walking, swimming, or cycling. "I always call that kind of low-intensity cardio the bread and butter of extreme weight loss," Michaels explains.
Understand Weight Loss vs. Maintenance
Michaels makes an important distinction between weight loss and maintenance: "If you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger. If you're trying to lose weight, it's like 80% exercise because you can't starve it off."
Be Realistic About Weight Loss Speed
Jillian explains why we often hear about losing 1-2 pounds per week: "The reason that you hear things like one to two pounds a week, it's not that it's safe, it's that it's realistic." She breaks down the math: "If a pound is about 3,500 calories and you want to lose two pounds a week, you got to burn a thousand extra calories a day."
RELATED: 10 Weight Loss Mistakes You Need to Stop Making
Don't Obsess Over Loose Skin
For those worried about loose skin after rapid weight loss, Michaels offers reassurance: "It doesn't matter how quickly you lose weight. If you've got loose skin, and the skin is an organ that rebounds after weight loss, it has many different factors and components, one of them being genetics." She encourages a positive attitude: "I would look at it as a badge of honor, as a symbol of your accomplishment."
Focus on Nutrition
Megan Hilbert, MS, RDN, of Top Nutrition Coaching, underlines the importance of diet: "One of the easiest ways to start losing fat quickly and healthily is to reduce your intake of sugar-sweetened foods and refined carbohydrates that are quickly metabolized. Excess carbohydrates get stored as fat if they aren't utilized quickly."
Stay Hydrated
Hilbert adds, "Lastly, making sure you're properly hydrated is one of the most important ways to lose weight and enhance fat metabolism. Water plays an essential role in lipolysis, which is how the body burns fat for energy."
Prioritize Sleep
Courtney Pelitera, MS, RD, CNSC, highlights the importance of sleep: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."
Be Patient and Realistic
While quick results are possible, Michaels stresses the importance of patience and realistic expectations. "How you lose the weight needs to come through proper exercise, a safe calorie allowance, and a little bit of patience," she concludes. Remember, sustainable weight loss is about making lasting lifestyle changes, not quick fixes.
RELATED: 8 Tricks to Stop Overeating for Good That Therapists Swear By
Consider Professional Guidance
Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, advises, "When attempting rapid fat loss, it is always suggested to work with a qualified professional to ensure you are minimizing any potential risks and doing so in a safe and effective way that considers long term implications."
By following Jillian Michaels' advice and incorporating insights from nutrition experts, you can work towards your weight loss goals in a safe, effective manner. Don't forget to consult with a healthcare professional before starting any new diet or exercise regimen. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
