We are in for the long haul, this is no sprint.
Let’s talk a little about how fast we should lose weight. Yes, I have seen the headlines, “lose 10 pounds in a week”. My program does not push this rate of weight loss because I am concerned that participants will regain their weight just as fast.
Whatever program you choose, make sure it is one that is sustainable for YOU.
According to the CDC,
People who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.
Even weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugar levels.
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds. If you lost 10 pounds you might still be considered overweight this weight loss can decrease your risk factors for chronic diseases related to obesity.
1 Reference for 5%: Blackburn G. (1995). Effect of degree of weight loss on health benefits. Obesity Research 3: 211S-216S. Reference for 10%: NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available online:
One more video on autophagy, sustainability and the history of intermittent fasting.
I wanted to discuss autophagy. I hear a lot about it, perhaps you have as well.
Here is the problem.
Autophagy is difficult to measure in humans. Autophagy has been studied in humans but animal studies do not always equate to human studies. In rodents, it takes about 24 hours to increase autophagy.
None the less, we know that fasting can help with how our body uses insulin which can help prevent metabolic diseases (heart disease and diabetes) and that in itself is enough reason to fast if you are able to.
