Losing Weight The Right Way: “Slow and Steady Wins the Race”

Whenever the goal is weight loss, the term “slow” is usually not involved.

We live in a world of instant gratification where we can have almost anything we want within a very short period of time.

This conditions us to have little patience when it comes to the things we desire most.

However, when it comes to weight loss, if we wish to be successful this “lose it quick” mindset must be changed.

“It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.” Centers for Disease Control and Prevention.

As we see time and time again, when it comes to weight loss, quicker is NOT better.

We all know how hard it is to remain patient and do anything slowly. We want quick results therefore we must make drastic changes. How does that ever end for us? Many of us waste years before realizing that “slow and steady wins the race”, especially when it comes to our weight loss goals.

So, what do we do to fix this issue? What solutions are there to this “I need to lose weight quick” mindset.

Below, we will go over 2 key focuses to get you on the right path to successful, long-term weight loss.


Losing Weight The Right Way

Focus #1
One of the first actions required is a mindset change. We need to shift our mindset from this instant gratification, “I need to lose weight now”, “losing weight fast is good” mindset.

We need to rid our minds of all these quick fix programs and promises. Remembering that it is what we can sustain that will truly bring results.

Maybe a fad and/or crash diet will allow you to lose 10 lbs in 7-14 days. However, not only is much of the weight lost likely fat-free mass but any fat lost will surely accumulate right back as soon as you go back to your old habits.

This leaves you with a decreased lean mass and the same if not higher fat mass (a step in the completely wrong direction).

This is why many are stuck in a lose 10 lbs, gain 10 lbs cycle (or some variation of that). Most end up with a higher fat mass then when they first started! They continually lose more lean mass each time they crash diet and don’t gain much, if any at all back.

This is also where resistance training, adequate protein intake, along with slow caloric drop is extremely important. Those are the 3 keys to preventing this negative shift in body composition.

So, in short, you must start with a mindset shift. You have to get away from this “quick fix, lose weight quick” mindset! And from the idea that fad and/or crash diets are anything but harmful, a waste of time, and a step in the wrong direction.

Key takeaway: Start with a mindset shift! 


Focus #2
Another crucial aspect we really need to focus in on is developing habits. Many times it is not losing weight that is the problem but rather keeping it off.

One of the many reasons for weight regain is the fact that we do not continue the methods which produced weight loss.

We don’t develop habits. And if the methods cannot be maintained neither will the results which they produce.

Rather, as stated earlier, we seek out quick fixes so that we can lose fat as quickly as possible. Our impatience gets the better of us and keeps us from building the necessary routines.

No matter what we are aiming to accomplish, consistency is the key to results.

Always remember: When the behaviors go, the results they produced go with them

No goal (especially weight loss) is accomplished overnight.

Repetition and/or consistency are key to forming habits.

So if a behavior is not enjoyed, it will likely not be sustained long enough to form a habit.

Successful, long-term weight loss is about developing AND strengthening healthy habits! 

As desirable as losing weight quickly is, we need to shift our minds towards a different way of thinking.

This is done by first, understanding the harm in losing fat quickly (such as with fad/crash diets) and the benefits of losing fat slowly (through developing healthy habits).

Losing weight at a rate of 1% of body weight per week is a great general guideline to follow. This ensures that you are safely and effectively losing weight.

Key takeaway: Focus on building healthy habits!



Two important aspects to successful weight loss and/or weight loss maintenance are;

  1. Shifting our mindsets towards a realistic and appropriate time-frame of weight loss
  2. And developing healthy habits for long-term sustainability 

When setting up a weight loss plan, we really must learn to be more cautious of letting our innate desire to “speed up the process” cause us to schedule unrealistic weekly weight loss goals.

Be realistic, be consistent, be patient. And the results will come.

I hope you found this article helpful!

If so, please feel free to like, share and comment.

Michael Cruz


1 thought on “Losing Weight The Right Way: “Slow and Steady Wins the Race”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

E-mail cofcoaching@yahoo.com Hours Monday-Friday: 9am-6pm
%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close