Losing weight at a safe rate
“Slow and steady wins the weight loss race” is probably not what you want to hear, especially if you’re currently losing more than 2lb a week [after your first few weeks on the plan]. But shedding weight too quickly isn’t good for your health, and it can make it harder for you to maintain a weight loss in the long run.
Still not convinced?
The health risks
You’re trying to lose weight to improve your health—not harm it. But losing weight at a rate greater than an average of 2lb per week (after the first few weeks, when you may find you lose a little more weight as your body adapts to your new, healthy way of eating.) increases your risk of developing health problems like heart beat irregularities, anaemia, excessive loss of lean body mass (muscle), bowel irregularities and gallstone formation.
The other downside to rapid weight loss
Cutting too many calories, especially when following a “quick-fix” diet that restricts certain food groups, can actually cause your metabolism to slow during weight loss¹. This occurs because your body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Eventually, this will slow (but not stop) the rate at which you lose weight. Some people cut calories even further in an attempt to restart their weight loss — a tactic that can backfire and start a vicious, unhealthy cycle.
Why? If you’re not eating enough, your body is not getting enough of the calories or nutrients it needs. Furthermore, restricting too many calories can set you up for periods of overeating² — which can in turn make you gain weight and feel like your efforts have failed. Plus, you haven’t learned how to eat healthily and aren’t likely to stick to such a restrictive plan for the long haul.
The benefits of slow weight loss
That’s why the WW plan teaches you to make informed choices about food and activity while still being able to eat the things you love. You’re learning new healthy habits and have resources and support to keep you on track when you hit a plateau or face a weight gain. This four-pronged approach is unique to WW and is available to you both as you are working towards your weight goal and while you are maintaining your weight loss. And when you’re prepared for both the journey and the destination, you’re more likely to stay at your weight goal for good.
Advice for new mums
Before beginning a weight loss programme, get your doctor’s approval. It is generally recommended that breastfeeding women wait six to eight weeks before attempting active weight loss, as the body needs time to recover from childbirth and establish a good milk supply. To help maintain a good milk supply; breastfeeding women need more energy - around 500 additional calories per day and more protein. Protein needs are increased from around 46 to 57 grams (the equivalent of around 3 servings of protein-rich foods) a day. If you are breastfeeding, the SmartPoints™ plan takes these additional requirements into account.
According to the American College of Obstetricians and Gynecologists (ACOG) a weight loss of 1lb a week while breastfeeding is safe and does not negatively affect infant growth.
As a breastfeeding mum it’s important that you eat well so that both you and your baby get enough nutrients. The best way to do this is to eat a healthy, balanced diet, to help you stay healthy as you lose weight. Whilst you are breastfeeding, you will need to take a supplement containing 10 mcg of Vitamin D every day. You should be able to get sufficient amounts of other vitamins and minerals from eating a healthy, balanced diet.
Why can’t I set my goal weight below the healthy weight range?
Research has shown that once you fall above or below the healthy weight range, health risks start to increase. There is also the concern that those who become underweight may have an eating disorder or be malnourished, which can in turn compromise immune function, increase risk for all sources of diseases including respiratory disease, digestive disease, osteoporosis, and increase potential for falls and fractures.
¹ Saltzman E, Roberts SB. The role of energy expenditure in energy regulation: Findings from a decade of research. Nutr Rev. 1995. 53:209-220.
² Rogers PJ. Eating habits and appetite control: a psychobiological perspective. Proc Nutr Soc. 1999 Feb;58(1):59-67.