I remember a conversation I had with a client, Sarah, who was shocked by the extra 10kg she had gained over the years. Like many, she didn’t notice the weight creeping up until one day, her favorite jeans refused to button up. This moment echoes a common story in the realm of fitness – gradual weight gain, often unnoticed until it becomes a significant concern. This story isn’t just about Sarah, but about a widespread pattern that many of us face.
Recent studies suggest that most people gain about 1kg per year. But here’s the twist: while gaining this kilogram, they also tend to lose about 1kg of muscle mass. So, effectively, there’s a 2kg shift towards body fat annually. It’s a slow transformation, one that doesn’t happen overnight, and it’s the same when it comes to losing weight. If gaining that extra 10kg took years, it’s unrealistic to expect it to vanish overnight.
The human body is not a fan of rapid change. When we lose weight too quickly, our bodies fight back, trying to return to what they perceive as ‘normal.’ This is one of the reasons crash diets and rapid weight loss regimes are often unsustainable. They might show quick results, but they leave you feeling hungry, deprived, or both. And more often than not, the weight comes back just as fast as it left.
In my years of coaching, I’ve seen the best long-term results come from a combination of building lean muscle to boost metabolism and making mindful, gradual changes to one’s diet. It’s about a balanced approach, not about depriving yourself or spending countless hours in the gym.
A realistic and healthy target is losing about 0.5kg per week. So, for someone like Sarah, looking to shed 10kg, it would roughly take about 20 weeks. However, it’s crucial to remember that while the physical change might take 20 weeks, ingraining these new lifestyle habits takes longer. To truly ensure that these changes stick and to prevent a rebound, an additional 10 weeks of following the new regimen is advisable.
This means, for a sustainable approach, where you don’t feel hungry or deprived and aren’t living in the gym, you should anticipate around 30 weeks to lose 10kg. It might sound like a long time, but remember, this isn’t just about losing weight. It’s about making a lasting change in your lifestyle, a transformation that stays with you far beyond the 30 weeks.
At Adaptive Strength, we guide you through this journey. We understand that every individual’s path to weight loss is unique. We’re here to support, educate, and empower you to make these sustainable changes. Remember, it’s not just about the number on the scale; it’s about how you feel, your energy levels, and your overall health and well-being.
If you’re ready to embark on this journey of sustainable weight loss and lifestyle transformation, join us at Adaptive Strength. Together, we can work towards your goals in a way that’s tailored to you – a way that ensures lasting results and a happier, healthier you.
