Starting a weight loss journey is a huge decision that calls for lifestyle changes that take time to become ingrained. The hardest aspect of creating these habits can be figuring out how to do it. It can be challenging to sort through all of the weight loss-related information on the internet because there are so many diverse viewpoints on the subject. With so many options available, is it best to take it gently or make drastic changes immediately? So, which approach is ideal?
Studies on Rapid Weight Reduction
A University of Florida study concluded that rapid weight loss is preferable to long-term results. More than 1.5 pounds were eliminated weekly by the quicker group. Less than half a pound was dropped by the slower group each week.
According to this study, after a year and a half, women who dropped weight more quickly were five times more likely than women who lost weight more slowly to have lost 10% of their body weight.
In this study, those who dropped weight more quickly kept food diaries and consumed fewer calories than those in the slower weight loss group. These observations are intriguing because they provide insight into what will enable you to get outcomes that last.
Benefits of Slow Weight Loss
Slower weight loss patients frequently learn the value of healthy routines, such as eating a balanced diet and exercising frequently, better. As a result, their weight loss is more feasible and attainable.
Following gradual weight loss, the overall body composition is better. One of the reasons is that maintaining your metabolism while losing weight more steadily should ensure you’re shedding largely fat and not muscle or water.
Benefits of Quick Weight Loss
You get results faster with this strategy, which is a benefit. The advantages outweigh the disadvantages for obese people who have serious medical problems. According to other studies, losing weight in this manner results in significantly lower levels of triglycerides, total cholesterol, low-density lipoprotein cholesterol, fasting blood sugar, hemoglobin A1c, and fasting serum insulin.
What Is Quick Weight Loss?
The answer to this question depends on how you define “rapid weight loss.” According to several research, persons who lose a large amount of weight quickly without first altering their habits usually end up gaining it back.
This makes sense given that losing 5–10 pounds or more weekly is difficult, stressful, and sometimes unhealthy. It is challenging to maintain over the long run because it frequently entails restricting caloric intake excessively or engaging in unsustainable prolonged periods of intense exercise.
Establishing realistic weight loss objectives
According to the aforementioned study, aiming for a weekly weight loss of 1 to 2 pounds is reasonable and feasible. Reduce your intake of high-fat foods, as well as sweet snacks and beverages, to accomplish this. You can add aerobic exercise to your weekly routine to help you lose weight and build muscle. You can develop healthy eating habits by keeping a food journal where you record your food consumption.
In conclusion, you should steer clear of diets that advise you to lose too much or too little weight at once. To see a difference and maintain motivation to keep up your healthy practices, you want to reduce enough weight. It is advised to stay away from severe diets that make you feel restricted and long for your previous eating habits.