Have you ever tried to lose weight fast?
Let us guess, it went like this: a week of detox teas or 1000kcal worth of shakes every day, endless cardio seven days a week, a flat, hungry, awful feeling, and a rebound that made you gain back all the weight you lost and more, in a matter of days.
What if it didn’t have to be like this? What if you could lose weight quickly and safely, and not feel hungry all the time? Even better, what if you could lose weight quickly and keep it all off?
Well, it is possible to achieve fast fat loss and maintain it … with the right approach.
Performance Project approach
At Performance Project we understand the science behind dieting and work with our clients to create nutrition programmes that work for them as individuals. We take into account lifestyle, food preferences and activity levels, and create programmes accordingly that get results fast without depriving you of the things you enjoy.
Our nutrition programmes are designed to strip off fat as quickly as possible while maintaining muscle, managing hunger, eating the food you actually like and having the energy to crush it in the gym.
Due to the lack of success so that so many people experience with fast fat loss diets, it is often claimed that cutting calories too drastically or aiming for fast weight loss will always result in binge eating at some point, or not being able to stick to a diet long term.
However, we know different! If approached correctly, it is entirely possible to achieve fast fat loss and then go on to maintain your goal weight.
In fact, when a study tested the results of three different weight loss programmes, the outcome was totally different from what you would expect.
The study set out to test whether fast, moderate, or gradual fat loss resulted in better adherence and long-term weight reduction.
After setting up fast, moderate, and slow weight loss groups, the researchers found that:
- the fast weight loss group adhered to the programme better
- the fast weight loss group lost 13.5kg, compared to the moderate (8.9kg) and slow groups (5.1kg)
- the percentage of people maintaining 10% weight loss one year later was 16.9% in the slow group, 35.6% in the moderate, and 50.7% in the fast group.
So, not only can faster weight loss result in more fat loss overall but more assertive diets can actually be easier to stick to, and result in better weight maintenance after they’ve finished.
Fast weight loss programmes might not be for everyone but if your goal is to cut fat as quickly as possible it is definitely achievable without any negative after effects, as long as you go about it the right way.
Typical crash diet vs PP intensive approach
What exactly is the difference between a typical crash diet and the Performance Project intensive approach?
Well, firstly we advise setting realistic targets, rather than giving you unrealistic expectations that can’t be achieved. We work with you to set an optimal weight loss goal based on your starting body composition and your motivation level.
We don’t expect you to follow an unsustainable low-calorie intake diet that relies on meal replacement shakes or detox teas. Your diet is set up so that hunger is manageable and you don’t spend all day dreaming of pizzas and ice cream, while feeling lethargic and exhausted.
Alongside a nutrition plan to lose fat you can still maintain or build muscle by working out three times a week. A structured programme of strength training will benefit you far more than just endless hours of cardio if the goal is to maintain muscle mass while losing fat.
As for the food you eat, variety and flexibility are key. We do not recommend a rigid meal plan of boring foods with restrictions on eating things you actually like. While we keep calories low, our approach is to keep food choices flexible and inline with your taste and preferences.
We make smart calorie adjustments to suit your lifestyle by adding in key higher calorie days as and when necessary to make sticking to your diet plan easier. We don’t believe in never-ending monotonous low-calorie diets, as these do tend to result in off-plan bingeing or over-eating.
Most important of all, we don’t just abandon you at the end of an intensive fat loss programme but instead we show you how to transition to a slower weight plan or maintenance programme so that you don’t gain back the fat you worked so hard to lose.
|Typical Crash Diet||PP Intensive Approach|
|Unrealistic expectations. |
No planning, just trying to lose weight as fast as possible resulting in unmanageable hunger and unable to carry on after the first couple of weeks.
|Realistic targets. |
Set an optimal weight loss goal based on starting body composition points and tailored to your level of motivation. No burn-out after the two weeks.
Relying on low-calorie “meal replacement” shakes and detox teas so you feel ravenous and spend all day dreaming of burgers and ice cream, whilst feeling drained and lethargic.
|Hunger control. |
Your diet is set up so that you’re losing fat aggressively, but you’re not feeling totally starving between meals and you’re able to get through each day without feeling so tired you can’t get out of your seat.
|No strength training. |
Just endless cardio, so you end up losing muscle mass instead of just losing fat, meaning that you end up less ‘toned’ than when you started.
|Strength training. |
Your trainer will take you through six weeks of structured strength training, so you will lose fat while staying toned and muscular.
|Limited food options. |
A rigid meal plan of bland and boring food. Restrictions on eating things you actually like so you dread eating the same boring thing each dinner time.
|Food variety. |
We’ll use an approach where, while calories are still kept low, food choices are flexible, meaning you can still eat stuff you actually like.
|Poor diet set-up. |
Nothing but low calories all the time, so the diet feels monotonous and never-ending.
|Smart calorie adjustments. |
We’ll use structured higher calorie days at key points along the journey so you’ll be able to stick to the diet easily, and your body will get the break it needs at the right time.
|No strategy. |
If you manage to make it to the end of the diet, you have no idea what to do next so you end up putting weight back on faster than you lost it.
|Good post-diet strategy. |
We’ll show you how to transition to slower weight loss or maintenance so you don’t gain back the fat you worked so hard to lose.
We work with our members all year round to achieve their goals, including fast fat loss targets, but two or three times a year we open up our doors to welcome non-members onto a 6 Week Intensive Fat Loss Programme. If this is something that you think you would benefit from and would like to find out more please visit our PP Intensive website.
Common questions about our fast fat loss programmes
Am I going to feel really hungry?
Intuitively, you’d think that would be the case but the reality can actually be different. A well-structured diet aimed at producing faster fat loss can actually suppress hunger more than a more moderate diet.
Am I going to be too tired to train in the gym?
No! There’s a big difference between the general feelings of fatigue you get after a hard day’s work and your body’s actual readiness for smashing it in the gym. On top of this, we know that people train harder and more effectively when they are with a trainer, and our trainers here at Performance Project will be constantly on hand to make sure you get the very best results.
Am I going to lose muscle?
Nope. Studies show that if resistance training is optimised and a reasonable amount of protein is eaten, you can actually gain muscle even on a diet slashing usual maintenance calorie levels by up to 40%.
Do I have to follow the same meal plan every day?
Hell no. We are all about flexibility, and while guidelines will be given on how to structure a day’s eating to work best, you are encouraged to make your own food choices and eat the stuff you actually like.
What happens if I have to eat out and I don’t know how many calories are in the foods there?
You still have a life to live even when trying to smash your goals over six weeks, and as well as featuring structured, higher-calorie days we’ll give you all the help you need to stay on track if you eat out and have less control over your food choices.
Is it true that dieting on low calories makes it hard to concentrate? Am I going to be able to focus at work?
Yep! Even when eating nothing at all in the morning, there’s no difference in how someone performs in difficult, cognitive tasks.
Will I have to eat six meals a day?
Nobody has time for that! We’ll recommend a meal frequency that is super easy to stick to, that fuels your training, and doesn’t leave you eating portions fit for a hamster.
Won’t my body go into starvation mode?
Starvation mode is a myth. The only thing that happens on a lower calorie diet is faster weight loss.
After the programme has finished, won’t I just put all the weight back on?
While this is often something you hear, the truth is that faster diets actually result in better weight maintenance after the programme is over.
I’m vegetarian/ vegan, can I still do the six-week programme?
Definitely. Your food choices are your own, so as long as you manage to eat enough protein, you can easily do this programme eating a plant-based diet.
If you’d like to take part in our 6-Week Intensive Fat Loss Programme or for more information please apply here: https://ppintensive.com.