I Need To Lose A Lot Of Weight Fast – That’s because most studies show that people who lose weight slowly are more likely to keep it off long-term. Slow weight loss also carries far fewer health risks (1, 2,
However, several recent studies have found that rapid weight loss can be just as good and safe as slow weight loss (
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So is it really bad to lose weight fast? This article delves into the investigation to uncover the truth.
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According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is healthy and safe (1, 2,
Losing more than that is considered too fast and can put you at risk for many health problems, including muscle loss, gallstones, nutritional deficiencies, and decreased metabolism (
The most common ways people try to lose weight quickly is to exercise a lot and follow a “crash diet” or a very low calorie diet of less than 800 calories per day.
People often prefer very low-calorie diets because it is often easier to lose weight through diet than through exercise (
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However, if you are just starting a diet or exercise plan, you may lose more than 2 pounds (0.9 kg) in the first week.
During this initial period, rapid weight loss is completely normal. The weight lost during this time is usually called “water weight”.
When you consume fewer calories than your body burns, your body begins to dip into its energy stores known as glycogen. Glycogen in your body is bound to water, so when you burn glycogen for fuel, your body also releases this water (
Therefore, in the first week, you can experience a significant weight loss. Once your body has depleted its glycogen stores, weight loss should stabilize at 0.45-0.9 kg (1-2 lb) per week.
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Summary: According to experts, losing 1-2 pounds (0.45-0.9 kg) per week is healthy and safe, while losing more than that is considered too fast. However, you can lose more than the first week of a workout or diet plan.
Most dieters regain half of their lost weight after just one year. Even worse, almost all dieters regain all the weight they lost after 3-5 years (
Therefore, experts often recommend losing weight at a slow but steady pace. Most studies show that people who lose weight slowly but steadily are more likely to keep it off long-term (
In addition, plans that encourage slow weight loss usually help you develop healthy eating habits, such as eating more fruits and vegetables and drinking less sugary drinks. These behaviors can help you lose weight long-term (
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However, several studies have found that rapid weight loss can be just as effective as slow weight loss, even in the long term (
In one study, 103 people followed a rapid weight loss diet for 12 weeks, while 97 people followed a slow but steady weight loss diet for 36 weeks.
Almost 3 years later, about 70% of people in both groups had regained all the weight they had lost. This means that both diets were ultimately equally effective (
Although these studies have found rapid weight loss to be as effective as slow but steady weight loss in general, it is unlikely that a person would be able to achieve similar results at home.
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People in rapid weight loss groups were supported by doctors and nutritionists during the weight loss and weight maintenance phases. Research shows that the support of a health care professional can improve your chances of long-term weight loss success (
In addition, doctors and nutritionists are trying to minimize the health risks of eating too few calories. These risks include muscle wasting, nutritional deficiencies, and gallstones.
In short, you’re more likely to lose weight and not keep it off by losing weight slowly. This approach will help you develop healthy eating habits to maintain your weight and is safer than rapid weight loss, especially if you don’t have the support of a healthcare professional.
Summary: Most studies show that gradual weight loss is easier to maintain long-term. It helps develop healthy eating habits and poses fewer health risks than rapid weight loss.
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Diets that promote rapid weight loss are usually very low in calories and nutrients. This can put you at risk for many health problems, especially if you have been on a crash diet for several weeks.
Although a very low-calorie diet can help you lose weight quickly, much of the weight lost can come from muscle and water (
In one study, researchers put 25 people on a very low calorie diet of 500 calories per day for 5 weeks. They also put 22 people on a low-calorie diet of 1,250 calories per day for 12 weeks.
After the study, the researchers found that both groups had lost similar amounts of weight. However, people on a very low-calorie diet lost more than six times as much muscle as those on a low-calorie diet (
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Your metabolism determines how many calories you burn each day. A slower metabolism means you burn fewer calories per day (
Several studies have found that when you lose weight fast by eating fewer calories, you can burn up to 23% fewer calories per day (
Two reasons why metabolism drops on a very low-calorie diet are muscle loss and the loss of metabolism-regulating hormones such as thyroid hormone (
That’s because it’s hard to get enough of important nutrients like iron, folate, and vitamin B12 on a low-calorie diet.
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Fortunately, you can avoid nutritional deficiencies by eating a diet rich in whole, unprocessed foods. These foods contain fewer calories per gram and are also quite filling, which can help you lose weight (
Gallstones are pieces of hardened material that form inside the gallbladder. They can be a painful side effect of losing weight too quickly (
Normally, your gallbladder secretes digestive juices to break down fatty foods so they can be digested. If you don’t eat a lot of food, your gallbladder won’t need to release digestive juices (
Gallstones can form when substances in the digestive juices sit for a while and have time to bond.
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Gallstones can get stuck in the opening of the gallbladder and cause a gallstone attack. It can cause severe pain and indigestion (
Rapid weight loss on a “crash diet” or very low-calorie diet is associated with several other side effects, including (
Summary: Losing weight too quickly is associated with many health risks. These include muscle loss, reduced metabolism, nutritional deficiencies, gallstones and other side effects.
Although slow weight loss may not sound appealing, there are many things you can do to speed up the process safely.
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Summary: There are many ways to lose weight safely and quickly. For example, you can try eating more protein, eating slowly, cutting back on sugar and starches, and doing resistance training or high-intensity interval training.
If you want to lose weight and keep it off, try to lose it slowly but steadily by 1-2 pounds (0.45 to 0.9 kg) per week.
Studies show that slow, steady weight loss is easier to maintain long-term because it’s better for developing healthy eating habits and is much safer than very rapid weight loss.
Losing weight too quickly can increase the risk of side effects, including muscle loss, lower metabolism, nutrient deficiencies, gallstones, and many other risks. This is especially true if you are trying to lose weight quickly without the support of a healthcare professional.
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Although slow weight loss may not seem as appealing as rapid weight loss, there are many ways to help speed up weight loss safely. For example, you can increase your protein intake, reduce your sugar and starch intake, and drink more green tea.
By slowly changing your eating and exercise habits, you will be able to lose weight and keep it off long term. Your trainer will check your uploaded grocery photos, meal photos, weight and body fat in a private group of like-minded people. This allows your coach to monitor your progress and give you weekly recommendations.
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