Wanting to lose weight as soon as possible is normal. However, you have probably been advised to lose weight gradually and steadily.
This is because the majority of studies indicate that people who lose weight gradually are more likely to maintain their weight loss over time.
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However, a number of recent studies have found that rapid weight loss may be just as good and safe as slow weight loss. So is it actually bad for you to lose weight quickly? Losing weight slowly has far fewer health risks. This article dives into the examination to reveal reality.
What is meant by “quick weight loss”?
Many experts say that losing 1 to 2 pounds (or 0.45 to 0.9 kilograms) per week is safe and healthy. Losing more than that is considered too fast and could put you at risk for many health issues, like losing muscle, gallstones, nutritional deficiencies, and a drop in metabolism. The most common ways people try to lose weight quickly are to exercise a lot and follow a “crash diet,” which is a diet with fewer than 800 calories per day.
Since it is often easier to lose weight through diet than exercise, many people prefer to eat very few calories. On the other hand, if you are just starting a diet or exercise plan, you may lose much more than 2 pounds (0.9 kilograms) in the first week.
It is perfectly normal to lose weight quickly during this initial period. The term “water weight” is used to describe the weight you lose during this time.
At the point when you consume less calories than your body consumes, your body begins dunking into its stores of energy, known as glycogen. Because the glycogen in your body is bound to water, your body releases that water when it burns glycogen for fuel. This is why you might notice a significant weight loss in the first week. When your body goes through its glycogen stores, your weight reduction ought to balance out at 1-2 pounds (0.45-0.9 kg) each week.
Can you keep losing weight quickly?
Shedding pounds is just a portion of the fight. The real obstacle lies in preventing it forever.
Within a year, the majority of dieters regain half the weight they lost. Even worse, after three to five years, almost everyone who follows a diet regains all of the weight they lost. This is why experts often recommend losing weight slowly but steadily. Plans that encourage slow weight loss typically assist you in developing healthy eating habits like eating more fruits and vegetables and drinking fewer beverages that are sweetened with sugar. The majority of studies show that people who lose weight at a steady but gradual pace are more likely to maintain their weight loss over time. Ways of behaving like these can assist you with keeping weight off long haul
In any case, a few examinations have found that fast weight reduction might be similarly basically as successful as sluggish weight reduction, in any event, as long as possible
In one review, 103 individuals followed a quick weight reduction diet for quite a long time, while 97 individuals followed a sluggish however consistent weight reduction diet for a long time.
Almost 3 years after the fact, generally 70% of individuals in the two gatherings had recovered all the weight they had lost. This implies that the two eating regimens were similarly viable eventually
Dangers of Shedding pounds Excessively Quick:
It’s tempting to try to lose weight quickly, but it’s usually not advised.
Diets that help people lose weight quickly often have few calories and nutrients. This could put you at risk for a lot of health issues, especially if you do a fast weight loss diet for a long time. The following are a couple of dangers of getting thinner excessively quick.
Muscle loss may occur:
Weight loss is not always the same as fat loss.
In one study, 25 people were put on a very low-calorie diet of 500 calories per day for five weeks. This diet may help you lose weight quickly, but a lot of the weight you lose may come from muscle and water. They likewise put 22 individuals on a low-calorie diet of 1,250 calories each day for a considerable length of time.
After the review, the specialists found that the two gatherings had lost comparable measures of weight. However, compared to those who followed the low-calorie diet, those who followed the very low-calorie diet lost more than six times as much muscle
Getting more fit too quickly might dial back your digestion.
Your digestion decides the number of calories you that consume every day. A loss of muscle and a decrease in hormones that regulate your metabolism, such as thyroid hormone, are two reasons why the metabolism drops on a very low-calorie diet. A slower metabolism means you burn fewer calories per day. Several studies have found that losing weight quickly by eating fewer calories may cause you to burn up to 23% fewer calories per day.
The Conclusion;
If you have any desire to get thinner and keep it off, expect to lose it at a sluggish however consistent pace of 1-2 pounds (0.45-0.9 kg) each week.
Slow, steady weight loss is safer and easier to maintain over the long term, according to research, as it is better for developing healthy eating habits.
If you lose too much weight too quickly, you might experience side effects like losing muscle, having a slower metabolism, not getting enough nutrients, getting gallstones, and other problems. This is especially true if you attempt to lose weight quickly without professional assistance.
There are numerous safe ways to speed up weight loss, even though slow weight loss may not sound as appealing as fast weight loss. You can, for instance, consume more green tea, consume less sugar and starches, and consume more protein.
Gradually changing you’re eating and exercise ways of behaving will assist you with shedding pounds and keep it off over the long haul.
