Is It Bad to Lose Weight Too Quickly?

This is normal if you want to lose weight as quickly as possible.

However, you have probably been told that it is better to lose weight at a slow and steady rate.

This is because most studies show that people who lose weight slowly are more likely to stay away from it in the long term. Gradual weight loss carries health risks.

However, several recent studies have shown that rapid weight loss can be just as good and safer as slow weight loss.

Is it really bad for you to lose weight quickly? This article explores the investigation to discover the truth.

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Considered losing weight fast?

According to many experts, losing 1 to 2 pounds (0.45 to 0.9 kg) per week is a healthy and safe rate.

Losing more than that is considered too fast and can put you at risk for many health problems, including muscle wasting, gallbladder, malnutrition, and metabolism.

The most common way for people to lose weight quickly is to exercise a lot and eat fewer than 800 calories a day through a "crash diet" or a very low-calorie diet.

Losing weight through diet is usually easier than exercising, which is why people often choose a very low-calorie diet.

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.

For this initial period, rapid weight loss is perfectly normal. The weight you lose during this time is generally called "water weight."

When you consume fewer calories than your body burns, your body begins to sink into its stores of energy, known as glycogen. The glycogen in your body is bound to water, so when you burn glycogen for fuel, your body also releases that water.

This is why you can feel great weight loss in the first week. Once you use up the glycogen stores in your body, your weight loss should stabilize at 1-2 pounds (0.45–0.9 kg) per week.

SUMMARY:

According to experts, losing 1 to 2 pounds (0.45 to 0.9 kg) per week is a healthy and safe rate, while losing more is considered very fast. However, you can lose more than the first week of your diet or exercise plan.

Can You Maintain Rapid Weight Loss?

The fight to lose weight is only half the battle. The real challenge is putting it off forever.

Most dieters regain half their weight after just one year. Worse still, almost all dieters regain all the weight they lost after 3-5 years.

This is why experts often recommend slow but uninterrupted weight loss. Most studies show that people who lose weight slowly but steadily are more likely to lose weight in the long term.

Additionally, plans to promote gradual weight loss help you develop healthier eating habits, such as eating more fruits and vegetables and drinking fewer sugary beverages. These types of behaviors can help you not lose weight in the long term.

However, several studies have shown 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 continuous weight loss diet for 36 weeks.

After about 3 years, about 70% of the people in both groups regained all the lost weight. This means that both diets were equally effective in the end.

Although these studies have shown that rapid weight loss was as effective as slow but continuous general weight loss, no one at home is likely to get the same results.

People in the rapid weight loss group had the help of doctors and dietitians in the weight loss and maintenance stages. Research shows that having the support of a healthcare professional can improve your chances of long-term weight loss success.

Additionally, doctors and dietitians try to reduce the health risks of eating too few calories. These risks include muscle atrophy, malnutrition, and gallbladder.

People in the rapid weight loss group at the weight loss and maintenance stage had the support of physicians and dietitians. Research shows that having the support of a healthcare professional can improve your chances of achieving long-term weight loss.

In addition, physicians and dietitians try to reduce the health risks of eating too few calories. These risks include muscle wasting, malnutrition and gallbladder.

People who use these diets alone are at higher risk for their treatment conditions.

In short, you are more likely to lose weight and will not get it back if you lose weight slowly. This method will help you develop healthy eating behaviors to maintain weight loss and is safer than losing weight fast, especially if you do not have the support of a healthcare professional.

SUMMARY:

Most studies show that gradual weight loss is easier to maintain in the long run. It helps you develop healthy eating behaviors and carries less health risks than rapid weight loss.

The risk of losing weight is very fast

In the temptation to try to lose weight fast, it is usually not recommended.

Foods that promote rapid weight loss often contain very few calories and nutrients. This can put you at risk for many health problems, especially if you follow a fast diet to lose weight for several weeks.

There are some risks to losing weight too fast.

May lose muscle

Losing weight is not always the same as losing fat.

A very low-calorie diet can help you lose weight fast, most of the weight you lose can come from your muscles and water.

In one study, researchers put 25 people on a very low-calorie diet of 500 calories per day for 5 weeks. They 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 lost the same amount of weight. However, people who follow a very low calorie diet tend to lose six times more muscle than those who follow a low calorie diet.

It can slow down your metabolism

Losing weight too fast can slow down your metabolism.

Your metabolism determines the amount of calories you burn each day. A slower metabolism means you burn fewer calories every day

Several studies have shown that by eating fewer calories and losing weight faster, you can burn 23% less calories a day.

Two causes of metabolism in a very low-calorie diet are muscle loss and a drop in hormones that regulate metabolism such as thyroid hormone.

Unfortunately, this drop in metabolism can be chronic after finishing the diet.

There may Cause Nutritional Deficiencies

If you do not eat enough calories regularly, you may be at risk of malnutrition.

It is very difficult to get enough important nutrients such as iron, folate and vitamin B12 in a low-calorie diet.

Below are some of the consequences of malnutrition.

Hair loss: When very few calories are eaten, your body does not get enough nutrients to support hair growth, which can damage hair.

Extreme Fatigue: Not getting enough iron, vitamin B12, and folic acid in a very low calorie diet can put you at risk for extreme fatigue and anemia.

weakness of immunity: Not getting enough calories and nutrition weakens your immune system and increases the risk of infection.

Weak and fragile bones: This can be due to lack of vitamin D, calcium and phosphorus in the diet.

Fortunately, you can avoid nutritional deficiencies by eating a complete, unhealthy diet. These foods contain fewer calories per gram and are full enough, which helps you lose weight.

It can cause gallstones.

The gallbladder is a fragment of the material formed within the gallbladder. These can be a painful side effect of losing weight too fast.

Normally, the gallbladder releases digestive juices to break down fatty foods and digest them. If you don't eat a lot of food, you don't need to release digestive juices from your gallbladder.

Substances within the digestive juices linger for a time and when put together can cause gallstones.

The gallbladder can get stuck inside the gallbladder opening and the gallbladder can attack. It can cause indigestion and severe pain.

Other side effects

Rapid weight loss on a "crash diet" or a very low-calorie diet is associated with other side effects, including:

Hungry

Fatigue

Irritation

I am cold

Muscle barrier

Dizziness

Constipation or diarrhea

Dehydration

SUMMARY:

Weight loss will be followed by constant fatigue and tiredness. These include muscle wasting, decreased metabolism, malnutrition, and other gallbladder side effects.

Tips to help you lose weight at a healthy rate

There are many things you can do to help speed up the process safely if the gradual weight loss does not seem objectionable.

Here are some tips to help you lose weight at a healthy rate.

Eat more protein: A high protein diet can boost your metabolism, keep it going longer, and preserve your muscle mass.

Forget the sugar and starch: Studies show that people who eat a low-carb diet lose more weight. Cutting back on sugars and starches helps you reduce your carbohydrate intake.

Eat slowly: chewing your food perfectly will help you feel longer and eat less.

Drink Green Tea or Oolong Tea: Studies have shown that drinking green tea can increase your metabolism by 4-5% and burn fat by up to 17%.

Get enough rest: Lack of sleep can increase your ghrelin levels, increase appetite hormones, and reduce leptin fullness. Full means that poor sleep can keep you hungry, making weight loss difficult.

Try prevention training: prevention training or weight lifting helps to combat the metabolic sequence with loss of muscle mass and weight loss.

Try a high-intensity exercise: High-intensity interval training (HIIT) involves short, intense bursts. Unlike regular aerobic exercise, also known as cardio, HIIT continues to burn calories after your workout ends.

Eat soluble fiber: Research shows that soluble fiber can help you burn fat, especially belly fat.

SUMMARY:

There are several ways to safely lose weight quickly. For example, you could try eating more protein, eating less slowly, cutting out sugars and starches, and using resistance training or high-intensity interval training.

BOTTOM LINE

If you want to lose weight and keep it off, try to lose it at a slow but steady rate of 1 to 2 pounds (0.45 to 0.9 kg) per week.

Research shows that slow and steady weight loss is easier to maintain in the long term because it is better for developing healthy eating behaviors and much safer than losing weight too quickly.

Losing weight too fast can increase your risk of side effects including muscle loss, slow metabolism, malnutrition, gallbladder, and many more. This is especially true if you are trying to lose weight quickly without the support of a healthcare professional.

While 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 sugars and starches, and drink more green tea.

Slowly changing your eating and exercise habits will help you lose weight and keep it off in the long run.