The best slimming program
The fact that we want to lose weight as quickly as possible is normal - we all want to get the body of our dreams as quickly as possible and preferably without effort -😊.
But you have probably also heard that it is better to lose weight at a slow, steady pace.
I also believe that gradual weight loss is better because:
- Most studies (and my own long-term experience) show that people who lose weight slowly are more likely to maintain their new weight in the long run and are more likely not to gain it again;
- Losing weight slowly also has far fewer health risks.
However, there are also some studies that suggest that rapid weight loss may be just as safe as slow weight loss.
Then let's try to figure out whether slow weight loss is really better than fast weight loss.
What is considered rapid weight loss?
Most experts agree that a healthy weight loss is 0.3-0.9 kg per week.
This pace of weight loss per week is considered safe because losing more weight increases the risk of various health problems, including:
- Decrease in muscle mass (slowing down of metabolism, the yo-yo effect);
- Nutrient deficiency;
- Formation of gallstones.
The most common ways to lose excess weight are:
- Increasing physical activity;
- "Crash diets” (diets that require around 800 or even less calories per day).
When switching to a diet for the first week, you can lose 2 kg, or even more, because when you change your eating habits (especially a sharp decrease in the number of calories and salt), the body removes the accumulated water and the weight of the intestinal contents also decreases.
On the other hand, when you start active workouts, the weight may even increase at first, because the muscles attract water when they work.
Starting from the second week, when the excess water has already been eliminated, the weight loss should stabilize at 0.3-0.9 kg per week.
If after the first week of following the diet you lose more than 0.9 kg per week - you lose weight quickly - most likely not by reducing the amount of body fat, but by "burning" muscles.
Can rapid weight loss be maintained?
Weight loss is just the beginning.
The real challenge is to keep your newfound weight "forever."
The statistics are inexorable - most people who follow rapid weight loss programs regain half the weight they lost after a year. Even worse, almost everyone who adheres to crash/fad diets regains all the lost weight within 3-5 years.
Therefore, experts recommend losing weight at a slow but steady pace. Most studies show that people who lose weight slowly are more likely to be able to keep it off in the long term.
In addition, weight loss programs that promote slow and gradual weight loss usually help shape healthy eating habits, for example, eat more fruits and vegetables, drink less sugar-sweetened beverages, cook more at home, etc.
And it is the change in eating habits that is the "silver bullet" that will best help you lose excess so that it does not return.
The second miracle remedy for weight loss is the support of family and friends. The support of nutritionists is also necessary because it is usually difficult for beginners to independently create a balanced menu for their weight and lifestyle.
Both reviews of my Slimming Challenges, and studies confirm that the support of a nutritionist can increase your chances of losing weight “forever". That is, do not reinvent the wheel, but seek advice from people who know the best way to get rid of excess weight, and who have already helped hundreds of women and men to do it.
In short, you're more likely to keep the weight off if you lose weight gradually because:
- It is safer than rapid weight loss (much fewer health risks);
- This approach will help you develop healthy eating habits, which are very important for maintaining your new weight in the long run.
Risks of losing weight too quickly
While it's tempting to try to lose weight quickly, it's not recommended because diets/nutrition programs that promote rapid weight loss often contain very few calories and nutrients.
This can lead to many health problems, especially if these diets are followed for a long time.
You can lose muscle
If your weight decreases, it does not always mean that the amount of body fat decreases.
Yes, a low-calorie diet can help you lose weight quickly, but much of the weight loss is usually due to muscle loss and excess water loss.
Avoiding muscle loss while dieting is difficult, but those who lose weight quickly (the calorie deficit exceeds 35 percent of the daily requirement) lose about 6 times more muscle mass compared to those who lose weight slowly and gradually.
Ask yourself a question - Do you want to lose weight or lose fat and get a beautiful body?
If you want to get a beautiful body - weight is a secondary factor, because women of the same height with exactly the same weight can look radically different.
Your metabolism may slow down
Losing weight too quickly can slow down your metabolism.
That is the number of calories needed to maintain the body decreases as the body adapts to a fasting diet.
How does it affect you?
Let's say that you need 1600 calories per day under normal conditions (without fasting).
You go on some kind of crash diet, and instead of 1600 calories, you eat around 800 calories.
Your body is under stress - in order to survive, you need to find the missing calories somewhere. And your body begins to break itself down. Firstly, muscles, because it is easier to get energy from muscles (proteins) than from fat, besides muscles are one of the largest consumers of energy. In addition, the body also tries to limit energy consumption wherever possible (fasting reduces the level of hormones that regulate metabolism).
Several studies have shown that rapid weight loss can reduce energy/calorie consumption by as much as 23% percent per day. In other words, your metabolism can slow down by almost a quarter!
Crash diets are so radical/restrictive that it is impossible to stick to them for a long time. Sooner or later you will start eating normally.
Then your body will spend not 1600 calories a day, but much less.
And this means that if you eat as much as before, then the surplus of calories will be much greater. That is, more fat will be formed than prior you started following the diet.
This process is described in more detail HERE.
Nutrient deficiencies may occur
Significantly reducing the number of calories consumed per day, it is difficult to get enough nutrients, minerals, and vitamins necessary for the proper functioning of the body (for example, iron, folic acid, vitamin B12, etc.).
If your body does not get everything it needs, problems arise, for example:
- Hair loss - if you are not getting enough nutrients to support hair growth;
- Extreme fatigue and/or anemia – if you don't get enough iron, vitamin B12 and folic acid;
- Weakened immune system – the risk of infectious diseases increases;
- Bone fragility – if you don't get enough vitamin D, calcium and phosphorus.
Gallstones may form
Gallstones can be a painful side effect of losing weight too quickly.
Your gallbladder secretes digestive juices to break down fat in foods. If you are fasting, there will be much less food in your digestive tract, your gallbladder will become "lazy" (it does not empty regularly), and as a result, gallstones may begin to form from bile salts.
Other side effects
Rapid weight loss on very low-calorie crash diets is also associated with several other side effects, including:
- A constant feeling of hunger;
- Feeling cold;
- Muscle cramps;
- Constipation or diarrhea;
Despite the fact that there are some studies that indicate that rapid weight loss can be as safe as gradual weight loss, the risks of crash diets are too significant. In addition, it should be taken into account that the participants of these studies were constantly under the supervision of doctors. Losing weight at home, when you yourself decide what and how much to eat, the situation will be drastically different.
And, most importantly, if you lose weight slowly and gradually, there is less chance that the weight will be regained, because:
- Reducing weight gradually, you will learn the basic principles of healthy nutrition;
- Muscle mass reduces insignificantly - Your metabolic rate does not decrease;
- There are far fewer health risks.
In addition, if you increase your physical activity (for example, regular
In addition, if you increase your physical activity (for example, regular cardio workouts) in addition to changing your eating habits, you will not only lose weight, but you will also get a more beautiful body.
Eat delicious, exercise and be healthy!
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The impact of rate of weight loss on body composition and compensatory mechanisms during weight reduction
Persistent metabolic adaptation 6 years after The Biggest Loser competition
Impact of long-term lifestyle programs on weight loss and cardiovascular risk factors in overweight/obese participants
Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition
Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?
Biological Mechanisms that Promote Weight Regain Following Weight Loss in Obese Humans
Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications
Combination of very-low-calorie diet and behavior modification in the treatment of obesity
Weight loss intervention adherence and factors promoting adherence
Successful weight-loss maintenance in relation to method of weight loss
Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial
Who does not gain weight? Prevalence and predictors of weight maintenance in young women
Prevalence and predictors of weight-loss maintenance in a biracial cohort
Impact of energy intake and exercise on resting metabolic rate
Adaptive thermogenesis with weight loss in humans
Effect of a high-protein, very-low-calorie diet on resting metabolism, thyroid hormones, and energy expenditure of obese middle-aged women
Skeletal muscle responses to negative energy balance: effects of dietary protein
Diet and hair loss: effects of nutrient deficiency and supplement use
The Interaction between Nutrition and Infection
Gallstone formation and weight loss
Gallstones in obesity and weight loss
Comparison of a low-energy diet and a very low-energy diet in sedentary obese individuals
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