Losing weight can be challenging and many people turn to quick fixes in hopes of shedding pounds because they don’t know what else is out there. From fad diets to extreme exercise routines, there are countless methods that promise rapid weight loss that are a product of people trying to make money. Some people actually do see results in a short amount of time, but the question is, is it healthy? This is so important to talk about with the introduction of second generation weight loss medications that are becoming ever more potent, like semaglutide or trizeptaride. Is losing weight fast really good for your body? In this blog, we will explore whether or not it is healthy to lose weight quickly and provide some tips for safe and sustainable weight loss.
Understanding Fast Weight Loss
Before we dive into whether or not fast weight loss is healthy, let’s define what it actually means. Fast weight loss typically refers to losing a significant amount of weight in a short period of time, usually within a few weeks or months. This can be achieved through extreme calorie restriction, intense exercise, or a combination of both. However, the exact definition of “fast” may vary from person to person. Some people may consider losing 10 pounds in a month as fast, while others may aim for 20 pounds in the same time frame. In weight loss medicine, we consider more than 10 pounds a month to be an extreme weight loss.
Fast weight loss over 10 pounds a month may mean:
- Starving yourself for days.
- Skipping meals
- Going on extreme fad diets
- Intense workout routines
- Using weight loss supplements or other products without adequate supervision
What Does Fast Weight Loss Do to Your Body?
Now that we have an understanding of what fast weight loss entails, let’s talk about the potential impact on your body.
- It can lead to nutrient deficiencies: Extreme calorie restriction and skipping meals can deprive your body of essential vitamins, minerals, and other nutrients. This can lead to various health issues, such as fatigue, weak immune systems, and hair loss. I find that even though I monitor my patient closely to keep weight loss less than 10 pounds per month, they still struggle with weight loss due to the stress this puts on their body.
- It slows down your metabolism: When you lose weight too quickly, your body goes into survival mode and starts conserving energy. This means that it will burn fewer calories, making it harder to lose weight in the future. Your entire metabolism gets shocked and starts to panic, thus shutting off your ability to lose more weight. So yes, it is harder to lose weight once you’ve lost weight.
- It can cause muscle loss: Rapid weight loss often involves losing both fat and muscle. Losing muscle mass can lead to a slower metabolism and make it easier for you to gain weight back. This is also leads to difficulty with gaining muscle mass back as we often see weight gain back being predominantly fat tissue.
- It may harm your mental health: Constantly restricting yourself and obsessing over quick weight loss can take a toll on your mental well-being. It can lead to feelings of guilt, anxiety, and even eating disorders. Obesity is a chronic illness that cannot just be fixed by starving yourself, please don’t feel that medications are cheating.
Is Losing Weight Fast Ever Healthy?
Now, this is not to say that fast weight loss is always unhealthy. In some cases, it may be necessary for medical reasons or to qualify for certain medical procedures. However, it should always be done under the guidance of a healthcare professional (hopefully with Obesity Medicine training) and with a balanced approach to help you make the results last. Crash diets and extreme methods are never the answer, this actually leads to more weight gain than if you tried to do nothing at all. There are several key reasons why restricting calories can be dangerous for your health, and rapid weight loss is a prime example of that. So, while losing weight fast may seem appealing, it’s important to consider the potential consequences and prioritize your overall health.
Tips for Safe and Sustainable Weight Loss
If you do want to lose weight, it’s important to do it in a healthy and sustainable way. Here are some tips that can help:
- Focus on creating a moderate 200-500 calorie deficit through a combination of high protein diet (at least 25% of your caloric intake) and exercise rather than severely restricting yourself.
- Aim for slow and steady weight loss of 1-2 pounds per week.
- Stick to a balanced and nutritious diet that includes all food groups.
- Incorporate strength training into your exercise routine to maintain muscle mass.
- Don’t completely eliminate your favorite foods – allow yourself indulgences in moderation.
- Seek support from a healthcare professional or a registered dietitian for personalized and safe weight loss guidance.
Wrapping Up
As women, we are constantly bombarded with messages about losing weight fast and achieving the “perfect” body, in addition to the shame we already carry when we have struggled with weight. Our physical and mental health should always come first. Losing weight in a healthy and sustainable way takes time, but it will ultimately lead to long-term success and well-being. So, instead of focusing on quick fixes, let’s shift our focus towards nourishing our bodies, incorporating treatments in partnership with your medical team, and loving ourselves at every stage of our weight loss journey. If you’re ready to take that step, consider reaching out to me for the weight loss program in Spokane to find a balanced and holistic approach to achieving your weight loss goals. Remember, health is not a destination – it’s a lifelong journey! Girl, you got this!
