Does anyone have any tips or tricks for relatively fast but maintainable weight loss ?

siennacavemfp

I want loose weight quickly but also so that i can maintain the weight loss and not gain it all back - can anyone help me out ?

Lietchi

Generally speaking, I would say that fast and sustainable/maintainable are contradictory. Depending on what you consider fast, of course.

Fast tends to imply temporary changes - for durable weight-loss you need to make long-term sustainable changes to your way of eating and lifestyle.

PAV8888

Quests for holy grails boil down more to the quest itself than actually finding the item.

I don't know that there is a "trick" or "speed minimum or maximum".

Sure. There are some "common" findings such as that speeds of around 0.5% of body weight per week are easier to sustain and tolerate than 1% of body weight per week, as an example.

But as @Lietchi says… the basic question is what kind of quest are you embarking on.

Is this a quest for weight loss? People find varying degrees of success (relatively dismal statistics) when it comes to achieving and maintaining weight loss.

Is this a quest for self discovery and change? Are you trying to look at all the parameters that are driving you to currently be at a higher body weight than where you would like to be? Are you willing to figure out and work on how to permanently change enough of these parameters so that you can move to a lower weight level and stay there?

The end result of the quest for self discovery and change may be long term weight loss. But the quest itself and the changes it brings about are the focus. Not the speed of loss.

tt_2172005

slow and steady is the way to go

tomcustombuilder

Losing will depend on the size of the calorie deficit over time. Maintaining will be a matter of not going back to old eating habits.

have a sustainable eating plan that you can stick with that allows you to hit your goals.

AnnPT77

Fast weight loss is a trap . . . with the possible exception of someone who's so severely obese that their obesity is an acute major health threat, and who is under close medical supervision for nutritional deficiencies or health complications.

For other than that narrow segment, the better way to go is focusing on finding and grooving in new, permanent, more health-promoting routine habits . . . which is a very different mindset from "lose weight fast".

Just my opinions, though, from the perspective of 9+ years maintaining a healthy weight, following about a year of loss from class 1 obese, and around 30 years before that of overweight/obesity.

The quality of life improvement is worth the effort (and patience) required, too, IME.

DiscusTank5

Consistency --with tracking calories, with showing up at the gym day in and out -- is the best trick I know for weight loss.

Habits trump motivation every time. I recommend James Clear's book Atomic Habits: it applies to many situations, including sustainable weight loss.

Here's a freebie: I don't snack in the evening, but sometimes I want something. A ginger candy or two, maybe a cup of herbal mint tea, have worked well these past 5 months.