It’s only natural that anyone trying to lose excess weight will want to lose weight as fast as possible, but most studies show that a slow and steady weight loss of about 1 to 2 pounds (0.45–0.9 kg) a week is by far the best way to keep weight off long-term. Even a modest weight loss of 5 to 10 percent of your total body weight can decrease your risk factors for chronic diseases related to obesity and improve your blood pressure, blood cholesterol, and blood sugars. In addition, slow weight loss prevents possible health complications that can happen with rapid weight loss.

What is rapid weight loss?

Losing more than 1 to 2 pounds (0.45–0.9 kg) per week is considered rapid. Generally, rapid weight loss plans include a combination of exercise and a very low-calorie diet (less than eight hundred calories a day). Eating too few calories for too long can slow down your metabolism which means you will start to lose less weight than the calories you cut. This is because your body slows down the rate it burns calories to protect itself and conserve energy. Following a very low-calorie diet on a regular basis can also pose a risk of nutritional deficiency.

What are the results of long-term nutritional deficiencies?

  • Hair loss – the body doesn’t get enough nutrients for the nourishment and growth of hair.
  • Extreme fatigue and anemia – due to vitamin and iron deficiency.
  • Weakening of the immune system – lack of calories and nutrients causes increased exposure to infections.
  • Weakening of the bones – caused by a deficiency of vitamin D, calcium, and phosphorus in the diet.

Tips for losing weight at a healthy rate

  • Eat more protein to help boost your metabolism and keep you feeling fuller.
  • Eat soluble fiber found in oats, peas, beans, apples, citrus fruits, carrots, and barley to help burn fat.
  • Cut back on sugar and starches to reduce your carb intake.
  • Eat slowly and enjoy your food, it will help you feel fuller for longer and eat less food.
  • Replace sugary drinks with water or green tea to help boost your metabolism and increase fat burning.
  • Get a good night’s sleep. Poor quality sleep can reduce your metabolic rate and leave you with cravings that increase your likelihood of weight gain.
  • Combine regular cardio and strength training exercises along with a healthy diet.

Losing weight is not easy, and it requires commitment, but a gradual change in your eating and exercise habits will help you lose weight and maintain it in the long run.

  1. https://www.cdc.gov/healthynweight/losing_weight/ index.html
  2. https://www.healthline.com/ nutrition/green-tea-and-weight-loss#fat-loss
  3. https://www.healthline.com/ nutrition/losing-weight-too-fast#TOC_TITLE_HDR_4

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