Everyone wants to know the fastest way to lose weight. And with so many diets promising just that, it's no surprise the trend continues.
Rapid weight loss fad diets are usually gimmicks and are largely unsafe. Plus, losing weight too fast has some significant downsides.
The key to losing weight and keeping it off is approaching it in a sustainable, thoughtful, and balanced way.
What is Considered Fast Weight loss?
Rapid Weight loss is anything more than 4 kg in a month if we are targeting.
Studies find that both slow and rapid weight loss are effective in reducing body weight, but the faster you lose weight, the lean mass you'll burn and the more likely you will gain it back over time.
Why is Rapid Weight Loss Dangerous?
There are many evidence-based reasons supporting the dangers of rapid weight loss, including loss of lean muscle mass, disordered eating habits, unsafe use of supplements, and more.
It does not preserve Lean Muscle
Weight loss and fat loss are not the same. You can lose weight without losing body fat. If this happens, you lose lean body mass, such as muscle, organ tissues, or water weight.
Losing lean mass has several negative health consequences, including fatigue, increased risk of injury, low energy, reduced metabolism, and a decline in neuromuscular function.
One study comparing the effects of rapid and slow weight loss on body composition found that both diets resulted in weight loss and improvements in blood sugar and cholesterol levels.
However, the slow weight loss group saw greater improvements in body composition. That means losing weight slowly helps preserve muscle, while losing weight quickly does not.
When losing weight, it's important to focus on preserving lean mass (muscle) so that you end up losing primarily body fat and shift your body composition.
It promotes Disordered Eating Behaviours
Crash diets and diets that result in rapid weight loss tend to be more restrictive in nature and can promote unhealthy eating behaviours.
Plus, studies show that the more extreme a diet is, the more likely you will stop it prematurely.
Moreover, it also creates an unhealthy relationship with food, which has lasting damage to your health.
It Includes the Potential Use of Unsafe Supplements, Products, or Medications
The measures people take to quickly reach their weight loss goals are often risky and unsafe. Prescribed diets that cause weight loss primarily do so by suppressing appetite or enhancing satiety.
Others, however, promote weight loss by inhibiting the digestion of fat. This is dangerous as dietary fat is necessary for vitamin and mineral absorption as well as many important cellular functions.
Plus, many of these obesity drugs cause several uncomfortable side effects, including fatigue, dry mouth, hair loss, sweating, sleep disturbances, dizziness, sexual dysfunction, and high blood pressure.
Before trying any weight loss medications or supplements, consult a health care professional. Many over-the-counter diets and weight loss supplements are not regulated and can be dangerous.
In the end, I would advise that allow your body to lose weight and not force it. Weight Loss includes a change in your eating habits, lifestyle, and above all your mindset or your attitude towards health and fitness.
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