Every January, (and often May- when the rapid approach of summer beckons) it happens: the spike. New faces, new resolutions, new goals—many of them wrapped in that old seductive package: “How do I lose weight fast?” It’s not necessarily a bad question. It’s just often the wrong one.
First, let’s shift the language. At Lumos, we like to talk about body composition or body recomposition. Why? Because not everyone wants to lose weight. Some want to gain muscle. Some want to lose fat without losing weight. Some want to feel stronger or look more defined. Using terms like “body comp” lets us focus on what matters: changing what your body can do and how you feel in it, not just chasing a smaller number on the scale.
Now, let’s talk about that number. Most so-called rapid weight loss programs trigger an immediate drop on the scale, but that’s usually water weight and glycogen—not fat. According to the Mayo Clinic, in the first week of a very low-calorie diet, people can lose 5 or more pounds, but most of that is water and lean tissue, not sustainable fat loss (Mayo Clinic, 2021).
Even worse, losing weight quickly can wreak havoc on your metabolism and mental health. A 2014 study published in the International Journal of Obesity found that people who lost weight too quickly were more likely to regain it within a year, often gaining back more than they originally lost. This phenomenon is known as “weight cycling,” and it’s associated with increased risk of heart disease, insulin resistance, and psychological distress.
Instead of chasing the fast lane, we at Lumos take the scenic route—the one that actually gets you where you want to go and lets you enjoy the view along the way. Our nutrition coaching is grounded in the Precision Nutrition method, one of the most respected systems in the industry. It’s evidence-based, client-centered, and focused on habit formation.
Rather than telling you what not to eat, we help you build positive behaviors—like eating slowly, including protein with each meal, and tuning in to hunger cues. These aren’t flashy hacks. They’re the foundations of long-term success.
We also look beyond the scale. Yes, weight is one data point, but it’s only one. We coach our clients to track a variety of progress indicators: strength gains, energy levels, sleep quality, mood, and consistency. A 2017 article from Harvard Health Publishing emphasizes that non-scale victories are often more motivating and reflective of true health improvements than pounds lost.
And here’s the kicker: when you stop obsessing over the number on the scale and start investing in your habits, the body changes anyway. Slowly. Steadily. Permanently.
Let’s talk about the positives of slow progress.
First, slow progress is sustainable. The habits you build over time—planning meals, staying active, managing stress—are the ones you’ll actually keep. A 2022 review in Obesity Reviews found that people who lost weight more gradually (1-2 pounds per week) were far more likely to maintain those changes five years later.
Second, slow progress is kinder to your body. You’re less likely to lose lean mass (aka muscle), more likely to regulate hormones like leptin and ghrelin (which control hunger and satiety), and far less likely to feel exhausted or burnt out. That means better workouts, better recovery, and better results.
Third, slow progress shifts your identity. You stop being someone who’s “trying a new diet” and become someone who lives in a different way. Someone who lifts. Someone who meal preps. Someone who values sleep. That kind of change sticks.
Because here’s what is fast: the burnout from restrictive dieting. The way your confidence nosedives when the weight comes back. The spiral of guilt and frustration when quick fixes inevitably fail.
So what’s the alternative? A shift in mindset. A willingness to be patient. A commitment to progress over perfection.
If you’re tired of starting over, maybe it’s time to stop chasing the quick fix—and start building the foundation that will carry you for years to come.
Want to learn more? Check out the Precision Nutrition resources we use here
