Can You Really Lose Weight by a Fixed Deadline?   The short answer is yes....but in this article we're exploring why the short answer also comes with the disclosure that short term and long term weight loss are two very different things. The desire to lose weight, whether in the short or long term, may be inspired by many factors. For some folks, it starts with an epiphany – for instance, not recognizing the overweight person looking back in front of a mirror or an innocent “Are you pregnant?” questions from friends who notice your bulging belly fat. For other people, the drive to change comes from a different kind of pressure: a deadline. Events like weddings, anniversaries, birthdays, holidays, etc. are examples of short term weight loss motivators driven by a deadline.  

Stories of people losing weight in record time have become quite common, but are they realistic? You may have seen one on a popular weight loss TV show, read it online, or even know someone that went through a drastic physical transformation. This therefore begs the question, “Can you really lose weight by a fixed deadline?”'   Whether your fast approaching day comes in the form of a wedding, summer vacation, reunion, or some other special occasion, losing weight by a given deadline is very much possible. Being a yo yo dieter myself, I have done it many, many times. If I am being honest with myself, so many times that I lost count. From personal experience I know that losing weight quickly and actually keeping it off are two very different things. With that said, here are a few strategies that can help you reach your weight loss and body transformation goals while building sustainable habits to support long-term results and stability.  

#1: Avoid Fad Diets like The Plague:  When working toward becoming lean by a certain date, many people are inclined to try fast weight loss methods. Burning unwanted body fat is a complex metabolic process, but generally, if you consume fewer calories than you burn, you will lose weight. For this reason, fad diets are the most attractive quick fixes in the pursuit of leaner physiques. But don’t be quick to try that cucumber diet that a friend claims helped to get rid of 10-pounds in a week. The truth is, if a weight loss scheme sounds too good to be true, then it probably is. Trying to get into shape with fast weight loss methods takes extraordinary diet changes that may not be sustainable in the long run.   Fad diets also rob you the chance to learn healthy eating habits, so when you stop them, you end up gaining back all the lost weight and sometimes even more. In the journey to weight loss, slow and steady wins the race.  

#2: Reduce Calories by Making Smart Healthy Food Choices: Rather than looking for weight loss shortcuts, cut back on unhealthy, high calorie foods. Obvious calorie offenders include trans-fats in fried foods or snacks with refined sugar such as sweets and carbonated drinks. Instead, opt for healthier food options such as fruits, leafy greens, lean meats or protein rich plant sources as well as poultry products, low fat dairy and whole grains for complex carbs. In addition, it is advisable to practice portion control in order to bring down your calorie consumption. Most importantly, find a sustainable way to manage your nutrition that works for you instead of against you. For example, I love counting my macros but I also know that this approach doesn't work for everyone and is not a one size fits all plan.

#3: Lose Weight at a Healthy Rate: So, how many calories should you cut back to induce weight loss? According to nutritionists, losing 1 or 2 pounds per week is a healthy weight loss rate that won’t shock the body into hoarding fat in an attempt to sustain itself. A pound of fat is equivalent to 3500 calories, so cutting 500 or 1000 calories from daily food intake will help you lose 1 or 2 pounds of weight per week. Working with this healthy rate, you can easily make realistic weight loss targets for your deadline.  

#4: Exercise Regularly: The best way to accelerate weight loss when working toward a deadline is including exercise in your fitness regimen. Physical activity increases your caloric expenditure, so when combined with a healthy low calorie diet, unwanted pounds will start to melt away fast. The trick to make weight loss exercises work for you is by committing to a regular workout routine that is maintainable even after reaching your fitness goal. Doing so will not only help you lose weight for an upcoming occasion, but also keep it off for good.   Losing weight by a given deadline is easier said than done. But if you put the tips discussed above into practice, you’ll be well on your way to achieving a physique you can be proud of as well as mastering the art of healthy living.