“Lose Your Gut Overnight.” “Lose 15 Pounds in 10 Days.” These types of headlines make me angry.
This might come as a shock to you…But I'm going to tell you straight up: You can only expect to lose 1.5-2.5 pounds of fat per week. But what if you lose more weight than that?
Well, that’s water, excrement, and potentially muscle, which will slow down your metabolism and lead to another frustrating plateau.
How to even get to the maximum rate of fat loss? That might only happen if you ...
✅ You have a healthy metabolism and haven’t been dieting for months on end.
✅ You’re following a strategic strength training plan (3-4x week for 35-45 minutes) to retain muscle.
✅ You’re regularly ACTIVE throughout the day. Surprisingly, this matters a lot.
✅ You sleep 7+ hours per night.
✅ You effectively manage stress.
✅ You’re getting around 1g of protein per pound of bodyweight.
✅ You’re in a calorie deficit between 20-30%.
And, you have to do all that day in and day out…
I know you’re tempted to get immediate results. That’s natural. But if you go too fast, you end up sabotaging your chance at getting lean for life.
My advice? Attack the behaviors that lead to fat gain in the first place. And remember, the path that looks "slow and boring" ends up being the fastest route to the body you want in the long haul.
Do you need help planning this out? Interested in working with a professional? NUTRISHOP stores have experienced nutrition coaches who are ready to help you in your transformation journey. Find your local store here and get started today!
– By Amy Jo Palmquest, a NUTRISHOP® store owner/spokesperson, an ACE-certified personal trainer with a degree in exercise science and nutrition, a wife and mother of three. Learn more at AmyJoPalmquest.com.