How Quickly Can You Expect to Lose Weight?
Get our Leading Dietitian's Best Tips
Why Slow & Steady Wins the Race
Extreme diets with rapid weight loss can seem quite appealing. Especially when we want to fit into those old jeans now! But, unfortunately, weight loss and weight maintenance are not effortless. Both involve a daily effort to make positive and healthy choices. The effort is required now. The results will come later.
Although we want results now, if you are breastfeeding, you need to be patient to protect your milk supply. When you're breastfeeding, a healthy weight loss goal is 2 kilograms per month. If you are not breastfeeding you can aim for 4-6 kilograms per month. Any program that promises more weight loss than that is probably a fad diet of some kind.
Research shows that people who lose weight rapidly are more likely to gain it back. This is because that the methods used to lose weight rapidly are not sustainable. Sure eating only carrots for weeks would make you lose weight rapidly. But you would not have any energy and your milk supply would be impacted if you're breastfeeding. And, as soon as you returned to eating normally again the weight would also return. On top of that your metabolism could be slowed down long term, making weight management even more difficult.
Remember it is not just about the number on the scale!
Following a weight loss program is not just about the number on the scale, but improving health matters too. Especially if you need to maintain your energy to take care of a family. And, if you are breastfeeding, you need to be healthy to maintain your milk supply.
A recent study, published in the American Journal of Clinical Nutrition, analysed the micro-nutrient composition of four popular diets (Atkins, Zone, LEARN, and Ornish) to determine their nutritional adequacy. Overweight participants were required to follow one of the assigned diets for 8 weeks. No vitamin or mineral supplement as required by the study.
After eight weeks of being on the diets, over 25% of women had nutrient levels lower than the daily requirement for thiamine, folic acid, vitamins C, A, and E, iron, and magnesium. Eliminating entire food groups, which many of these diets do, may result in vitamin and mineral deficiencies, which are never good for overall health or maintaining energy.
So what do you do if you want to lose weight?
Follow a balanced diet that includes lean protein, whole grains, lots of fruits and vegetables, and healthy fats. Each food group provides a specific nutrient your body needs to function properly, so make sure each meal is well-balanced.
Even though it may be tempting to try to speed up your weight loss, don’t eat less than 1200 calories per day. If you eat less than 1200 calories per day, it is too difficult to fit in all the nutrients your body needs (plus if you are breastfeeding, you may affect the quantity of your milk supply and the nutrition you are providing to your bub).
Remember, it took 9 months to gain the weight and create a beautiful baby, so the weight isn’t going to fall off overnight either. Just stick to a balanced eating program and your body will naturally achieve its own healthy weight.
Julie Masci, BHlthSc, APD, AN
Julie is one of In Shape Mummy’s dietitians and the founder and director of New Life Nutrition. Julie was key in the formulation of the In Shape Mummy Health Shake for Breastfeeding Mums. She is a Mum to 3 children under 5; 2 little boys and a blueberry-obsessed baby girl. Julie has appeared on television on Brisbane's Channel 9 News, Channel 7 News, Today Tonight and Brisbane Extra, as a diet and nutrition expert. Julie is also a regular guest on Brisbane's ABC radio. She has extensive experience as a public speaker on a variety of nutrition topics, such as obesity, diabetes, and digestive health. In her career, she has been a monthly contributor to Prevention Magazine as their Grocery Guru and Australian Weight Watchers Magazine.
Fast Track Your Results with the In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Support your Milk Supply and Boost Your Health while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT