Weight loss studies have shown that when we go on a restrictive diet, or frequently go long periods of time without eating or exercising, the weight we do lose is a mixture of fat, muscle and water. It is the muscle in our bodies that burns up calories and fat throughout the day and while we sleep. Therefore, if we lose muscle mass our daily calorie requirement goes down.

The mistake most dieters make is that they assume their weight loss is fat loss. They go on a diet, start eating normally again and can't understand why they put on weight again so quickly. They become professional dieters, losing weight and subsequently putting it on again. They discover their body getting more and more resistant to weight loss. I did this for many years of my life, making my weight loss goals virtually impossible.

Restrictive dieting and not eating will result in:

• A loss of valuable muscle mass
  For example, Sally diets for one month and drops 15 pounds. This weight loss was comprised of 9 pounds of fat, 3 pounds of muscle and 3 pounds of water. Each pound of muscle burns 35 to 50 calories per day, so Sally's daily calorie requirement is now over 100 calories less per day than it was before she dieted. One hundred calories per day is the equivalent of about 1 pound of fat per month. Sally now goes back to eating normally and, as a consequence, puts on 1 pound of fat per month and can't understand why.
  
  After 6 months Sally now weighs 6 pounds more than she did before she dieted, so she decides to go on another diet. Exactly the same thing happens and, due to more muscle loss, her body now requires over 200 calories less just to maintain itself. This is how people who go on diets without exercising can progressively gain weight over the years.
• Your internal body chemistry adapting to cope with inadequate quantities of food
  The internal chemistry of a continuous dieter adapts to a low-calorie intake over a period of time. The body is designed to adapt to survive harsh conditions, including famine. When you restrict your food over a period of time, the body chemistry changes to become more 'efficient' so that it can function on less food. Your body simply slows down your metabolism in order to conserve energy.
  
  When a large quantity of food is subsequently consumed, the body tends to store it rather than burn it, so that it can survive longer, should there be another food shortage (diet).

The only thing you can do to counteract these physiological changes is to EXERCISE. Experts agree that it is extremely difficult to successfully lose weight and remain healthy without regular weight bearing exercise.

Muscle loss can be reduced or prevented by following a healthy diet and exercise program. Resistance or strength training has been proven to help to preserve muscle mass and keep your metabolic rate high.

A pound of fat is 3500 calories. Therefore, it is extremely difficult for the average person to lose more than 2 to 3 pounds of fat per week.

2 lbs. fat per week = 7000 calories = calorie deficit of 1000 per day

3 lbs. fat per week = 10,500 = calories deficit of 1,500 per day

Some people can lose up to 3 pounds of fat a week. But most people can lose a maximum of 2 pounds of fat a week. It doesn't sound like much, but over six months this would total a fat loss of 52 pounds.

If you are severely obese, it is possible to lose fat more quickly. However you could have problems with nutritional deficiencies, gallstones and loose skin. Therefore it is important that you consult your doctor before embarking on any weight loss program.

Fast weight loss usually means excessive muscle and water loss. A slow and steady weight loss is healthy for the body, preserves muscle and keeps your metabolic rate high. This will help set the pace for a lifestyle of health.

To keep weight off it is necessary that you change your lifestyle, and this takes time. Few people can change their eating habits overnight. This is another reason why most fad diets are usually followed by fast weight gain. Not enough time is allowed to develop good eating habits and sometimes results in bingeing.

However, gradual weight loss enables us to mentally adjust to new eating habits so that we can continue enjoying our new healthy lifestyle permanently.