Is It Bad To Lose Weight Too Fast?
It is normal for most people to want to lose weight as quickly as possible, although you have probably already heard that it is best to lose it at a slow and steady pace. The reason is because most studies show that people who lose weight gradually are more likely to keep it in the long term.
Losing weight little by little also means having less health risks. However, several recent studies have found that rapid weight loss can be as good and safe as gradual loss. So, is it really bad to eliminate weight quickly?
Discover what science says about whether it is really bad to lose weight too fast , and in this way to know if it is convenient to approach such a desired goal in a short time.
Should we lose weight quickly?
1.What is called losing weight fast?
According to several experts, a healthy and safe rate to lose weight is around one kilogram per week. Losing more than that is considered too fast and could bring health risks including loss of muscle mass, gallstones, nutritional deficiencies and a drop in metabolism.
The most common way to reduce weight quickly is by exercising a lot or eating a very low calorie diet, around less than 800 calories per day. This last option is preferred by many because it is easier to lose kilos through diet. However, you should know that when starting a diet or exercise plan, you can lose more than one kilogram in the first week. And this is considered normal, since the weight that is lost during this time is mostly water.
2.Can you achieve to lose weight very fast?
The real challenge of losing weight is to keep it over time. Most people on a diet recover half the weight lost after one year. That’s why experts often suggest losing it at a slow but steady pace in order to encourage healthy eating behaviors. Doing this helps keep it long term. However, several studies have found that eliminating weight quickly can be as effective as doing it slowly, even in the long term.
In one study, 103 people followed a fast diet for 12 weeks, while 97 people took a slow but steady diet for 36 weeks. The result is that both diets were effective.
However, science recommends that in order to lose weight fast it is necessary to rely on a health professional to minimize the risks to health and improve the chances of long-term success.
3.What are the consequences of losing weight fast?
Diets to reduce weight quickly are often very low in calories and nutrients; and this can lead to serious health complications.
3.1 Muscle loss
Losing weight is not always the same as losing fat, since much of the weight that is lost can come from muscles and water.
As an example, one research evaluated 25 people who were on a diet of 500 calories per day for 5 weeks, at the same time that they analyzed 22 people with one of 1250 calories per day for 12 weeks. After the study, it was found that both groups had lost similar amounts of weight. However, people who followed the very low calorie diet lost 6 times more muscle than those who took the 1250-calorie diet.
3.2 Slowing down of the metabolism
A slower metabolism means that you spend less calories per day. In this regard, several studies determined that losing weight quickly by eating fewer calories can cause you to burn 23% less calories per day. And unfortunately, this fall can last a long time after finishing the diet.
3.3 Nutritional deficiencies
By consuming fewer calories regularly you are at risk of a nutritional deficiency. This is because it is difficult to guarantee enough important nutrients such as iron, folic acid and vitamin B12 . Among the symptoms of these deficiencies are the following:
- Hair loss.
- Extreme fatigue
- Weakness in the immune system.
- Weak and fragile bones.
These consequences can be avoided by assuming a diet rich in whole unprocessed foods, since these contain fewer calories per gram.
Gallstones are pieces of hardened material that form inside the gallbladder and can be a painful side effect of losing weight too quickly.
Normally, the gallbladder releases digestive juices to break down fatty foods, so if you are not eating enough, the gallbladder will not be in need of releasing digestive juices and run the risk of creating calculations.
3.5 Other side effects of losing weight fast
- Feeling cold.
- Muscle cramps.
- Constipation or diarrhea
How to lose weight in a healthy way?
Although gradual weight loss may seem unattractive, there are many things you can do to speed up the process safely:
- Eat more protein: a high protein diet can help stimulate metabolism, help satiety and preserve muscle mass.
- Reduce consumption of sugar and starches: it has been shown that people who follow a diet low in carbohydrates lose more weight.
- Eat slowly: chewing food well can help you feel fuller longer and eat less unhealthy foods.
- It has been shown that drinking green tea can increase metabolism by 4-5% and encourage fat burning by up to 17%.
- Rest enough: lack of sleep can raise ghrelin levels, hunger hormone and decrease leptin hormones, the satiety hormone. This means that sleeping poorly could leave you hungry, which would hinder your weight loss.
- Try resistance training; particularly the lifting of weights since it combats the loss of muscular mass and the decrease of the metabolism.
- Try high-intensity interval training (HIIT), which involves short, intense bursts of exercise that, unlike regular aerobic exercise, will cause you to burn calories even after exercising.
Consumes soluble fiber: science shows that soluble fiber can burn fat, especially abdominal fat .
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