Whenever we go for a crash course, it’s probably with the view of meeting demand – for knowledge – arising at a particular moment. And this is exactly what is perceptible with a 2-days weight loss program. Like the reality that attains with the crash course, there’s always a need to broaden one’s scope later.

Every move towards losing weight has to be met with some degree of commendation, some sort of encouragement. However, you need not lose cognizance of the fact that to get an enviable result from any weight loss program, you have to have a concrete plan – one that will probably require more than two days to accomplish.

That said, factoring in the recommended safe range for weight loss – which is 1 – 2 pounds per week – you can only lose between 0.3 pounds of weight sticking to a 2-days plan. This would perhaps not lead to any significant weight loss should this be a one-off thing.

Viewing it from another perspective; more weight may be shed if you decide to go for a radical weight loss routine. For instance, imagine a case whereby you decide to shed about 1 – 2 pounds per day – instead of weekly. Though this might be achievable with intermittent fasting or strict deprivation of calories + exercises, it portends considerable health concerns for anyone who consistently embarks on it.

In essence, while a 2-days weight loss plan is achievable, one must approach losing weight with the mind of sustaining the outcome thereafter. More so, you do not have to compromise your overall health just to substantially shed weight in a rush – over 2 days. Weight loss routines should be comprehensive, with you going in having the big picture – which is the figure you desire to have – in sight.

What really happens when attempting to lose weight over 2 days

The overarching objective of any productive weight loss program is to encourage or accelerate the loss of fat. As such, fat is gradually burned as you progress into your weight loss plan. This is much more accomplishable with a gradual weight loss plan than a radical one. Considering that you are taking it slow, losing about 0.3 pounds and you only went about it for 2 days, you will succeed in burning 1000 – 2000 calories. This is, no doubt, a good chunk of calories to give off, but the problem lies in it being extremely short-termed – just for two days. So, in the end, you may only get to burn 55.5g of fat all week long.

On the other hand, a radical weight loss routine will not always guarantee the loss of a substantial amount of fat – when you keep your weight loss program limited to 2 days. You might rightly see on the scale that you have succeeded in dropping off 2 – 4 pounds over the 2 days that the routine was observed, but this does not reflect the whole picture.

The thing about rapid weight loss is that it is more about the loss of body fluid – than fat. The volume of fat lost is usually lesser at the very beginning; you lose more water weight than fat in this instance. Hence, the lows of a rapid 2-days weight loss routine can be said to outweigh its benefits. Summarily, you may end up being deceived by what the scale is displaying thus being made to think you’re really losing fat – and that extra bodyweight, invariably.

Developing a concrete weight loss plan

You need to look beyond a 2-days weight loss program and have something more concrete. You can spare some time to review your work schedules to determine how you integrate your weight loss routine. It would only take a little more effort and some time – may be about 15–30 minutes every day. Plus, you should understand that a good weight loss plan ought to include both exercises and dietary/nutritional observances.

The best part of the time – 15–30 minutes – you will be setting aside will be devoted to exercises. These exercises will help you burn a significant number of calories, and you can break them into sessions. You may decide to do the exercises for straight 10 minutes per time – morning, afternoon, and evening. Just for the mention; a study revealed that doing exercises before breakfast increases the chances of calories being burned all day long as metabolism is jerked up – talk about some sort of automated calorie-burning mechanism on your inside.

Generally, moderate–high intensity exercises are great for burning calories in quick time. This should be helpful for someone who may not have much time to spare for weight loss routines. Again, resistance training also has similar effects as the exercise-before-breakfast routine. This is due to the fact such an exercise (that is, resistance training) has an afterburn effect. This sort of exercise is yet beneficial for the development/health of the muscle as it prevents the loss of muscle.

The other aspect you will need to address as you attempt to develop a concrete weight loss plan is to spend time creating a calorie deficit. Watch out for the foods you have been eating and how many calories they have been adding to your body. For example, one gram of fat contains about 9 calories while one gram of carbohydrates has 4 calories. So, for you to establish a calorie deficit, you will have to reduce the number of calories you consume per day. You should also take those junk and processed foods out of your diet.

Finally, you should place your pantry or food bank under scrutiny. It may just be about time to change your food stock – not your wardrobe this time around. You should try to fill up your pantry with foods that are rich in fiber and lean protein. Whole grains, fruits, and veggies will also do your weight loss goal a whole lot of good. You should also be mindful of the methods you use in cooking your meals – you may need to shelve the idea of deep-frying your beef or chicken. You should be careful about cooking methods that add unsaturated fats to your meals. That said, it would also pay to limit the frequency at which you eat out.

References

Healthy workplace, food & beverage toolkit – Healthier cooking methods. Available at: https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_465750.pdf

www.livestrong.com/article/327067-how-to-tell-if-weight-is-water-weight-or-fat-weight/

Reljic D, Hassler E, Jost J, and Friedmann-Bette B. (2013). Rapid weight loss and the body fluid balance and haemoglobin mass of elite amateur boxers. J Athi Train. 48(1): 109 – 117.

Rolls BJ, Ello-Martin JA, and Tohill BC. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Rev. 62(1): 1 – 17.

Iwayama K, Kurihara R, Nabekura Y, et al. (2015). Exercise increases 24-h fat oxidation only when it is performed before breakfast. EBioMedicine 2(12): 2003 – 2009.