Which is better, Fast or Slow weight loss? You might be surprised.

The tortoise and the hare –  Aka – Slow vs Fast Fat loss

Sally’s weight loss story..

Sally wants to lose 10 kgs.

In other words 75kg Sally wants to be 65kg Sally.

For this to happen, Sally needs to consume less calories each day.

* To MAINTAIN 75kgs,
Sally consumes 1900 calories each day (average)

* To MAINTAIN 65kgs,
Sally should consume 1600 calories each day (average)

** Example only, feel free to calculate your NOW weight vs your GOAL weight >> HERE<<

Sally now has 2 options to achieve weight loss

Slow weight loss OR Fast weight loss

AKA – Tortoise or Hare



Ie – start as she plans to continue and consume 1600 calories each day.

This will give Sally slow, incremental weight losses each week, that eventually will result in her goal weight.

🐢 This may take 6 months 🐢


Ie – Start with a turbo boost to short cut the process. Maybe go as low as 1200 – 1300 calories per day (always ensuring adequate protein to preserve muscle)

This will get her to goal weight faster, then she can increase to the necessary 1600 calorie intake, in order to MAINTAIN her new 65kg weight.

🐰 This may take 10 – 12 weeks 🐰

**Sally could possibly lose 10kgs in 8 weeks if she also increases the amount of calories she burns each day by moving / exercising more.

Either way, once she reaches her goal weight, Sally will need to stick with daily habits and actions that result in the lower 1600 calorie intake in order to maintain her new lower weight forever.

^^^This is the part that some people don’t seem to grasp.

They go on a “diet” to achieve a goal. Then, believing the job is done, they resume to their old ways, which in turn = their old weight. Seems so obvious, but I see this play out time and time again.


Just like daily showering to stay clean

You only get the results whilst you are doing the actions

Back to my original point.


Which is better ??

Well neither is better than the other, there are pros and cons for both. As always you should become the expert on yourself and do what works for you.

However I will say this..

Contrary to popular belief, FAST weight loss is not a negative thing and does not always result in fast weight regain.

In fact many studies show that faster initial weight loss is more successful than slow.

** With the caveat that you do it in a way that provides adequate protein to preserve lean muscle mass. No BS 💩 detox cleanses, starvation, juice diets or similar.

***By “fast” I mean 1-2kg loss per week, not “ridiculously fast”, like 5kgs per week.

Some benefits of faster fat loss

✔️ psychological benefits..
When you see results, you’re inspired to continue

✔️ greater chance of actually hitting a daily deficit
Sometimes when your aim is a small deficit each day, it can easily get canceled out with a few extra mouthfuls here and there.

✔️ the body does not like being in a deficit.
The sooner you “get the job done” , ie – reach your goal weight,
The sooner you can go back to a calorie balance )where the body is happy.

What do you prefer?

Tortoise or Hare?


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Combine the science of intermittent fasting, the power of short effective workouts and empower yourself with knowledge so you can keep your wonderful results LONG TERM.

Oh and you don’t have to give up carbs, wine or fun…. Really.