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Fast Weight Loss vs. Slow Weight Loss: Which is Better for Long-Term Success?

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Attaining weight loss in a short time regardless of its outcomes has always been the focus of many obese and overweight people. The prevalence of obesity is rising and according to the latest statistics of the world health organization, 13% of adults worldwide are obese and 39% are overweight. Obesity increases the chances of metabolic diseases, cancer, and cataract.
Weight loss in obese patients, in addition to improving clinical conditions, will improve the recognition and quality of life. In order to lose weight, various programs, such as diet, physical activity, drug therapy, and surgery have been suggested. Given the possible side-effects of drug therapy and surgery, dietary interventions for weight loss have always been the first priority for people.
In a classification of diets based on calorie restrictions and speed of weight loss, diets are divided into fast weight loss, moderate weight loss, and slow weight loss.

Although many studies counseled gradual weight loss diet for obese people, still, many people would like to lose their excess weight in the shortest time. A large number of people believe that fast weight loss has side effects and cannot have beneficial effects similar to slow weight loss. However, a systematic study found that people, who follow strict calorie-restricted diets will not have an eating disorder and will be able to sustain their lost weight.
A study revealed that fast weight loss could significantly decrease weight, triglycerides, total cholesterol, low-density lipoprotein cholesterol, fasting blood glucose, hemoglobin A1c, and fasting serum insulin. Another research reported that a significant decrease in waist circumference, body mass index, subcutaneous abdominal fat volume, and insulin resistance occurred after fast weight loss.

Fast Weight Loss Review

People who have to lose a lot of weight or are under a medical supervision might be able to lose weight at a fast rate. For instance, people maybe be prescribed with extremely low-calorie diets of 300-600 calories per day or very low-calorie diets of about 800 calories depending on their medical condition or if someone has to lose a lot of weight. But, these meal plans involve special meal replacements and supplements to meet all the daily nutritional needs.
Let’s not ignore marathon exercise sessions, detoxes, and cleanses wherein periodic cutting and exercising are popular for shedding pounds quickly (mostly in the form of water weight), but it’s hard to keep up with this dull and strict lifestyle, so the results are often short-term and not recommended for long-term.

Benefits of Fast Weight Loss

Motivation: Seeing the numbers going down quickly on the scale can be extremely motivating.

Improved Health: For a few people, the chances of continuing to live with medical issues related to obesity outweigh the risks of fast weight loss. However, this is something that you and your doctor have to decide.

Limitations of Fast Weight Loss

Increased Health Risks: Without medical supervision, fast weight loss through an intense calorie deficit could raise your risk for nutrient deficiencies and electrolyte imbalances. Without all the nutrients needed for your body to run suitably, the immune system weakens, putting you at risk for serious illnesses.

Tiredness: Exhausting the body of the essential nutrients and calories it needs to function, especially at a fast rate and short timeframe, will reduce your energy level and make day-to-day tasks difficult.

Expensive: Being under the regular care of health-care professionals, having surgery or buying prescription diet medication are all costly.

Mentally Exhausting: Approaches to making fast weight loss result require intense efforts to control diet and exercise. Those kinds of efforts can crush your willpower, making it unsustainable in the long run so there are high chances that weight regain will occur.

Slow Weight Loss Review

For a majority of people, gradual or slow weight loss is more realistic and achievable. It doesn’t ask you to drastically cut calories or strike whole food groups off your diet. Instead, you set your own pace and introduce simple healthy habit such as exchanging soda for water or taking walks after dinner — that benefit your health in the long term. There are many opportunities and ways to get active and eat clean. Take time to explore and decide what’s most enjoyable for you. When you’re happy, your goals are easier to follow and achieve.

Benefits of Slow Weight Loss

Learn the Importance of Healthy Habits: An advantage of slow weight loss is that you learn the hard changes such as adopting healthy lifestyle habits affecting the mind, body, and diet that will give you the body you desire. Over time, these changes get easier.

Better Nourishment: Very low-calorie diets increase your chance of nutrient deficiencies since it is difficult to get all essential vitamins and minerals through food only. This is why it’s recommended that women should consume at least 1,200 calories and men should eat 1,500 calories.

Healthier Body Composition: Slow weight loss ensures that you’re mostly losing fat rather than muscle or water. Eating lesser calories consistently is important for weight loss, but it’s a fine line to make sure you’re not overdoing it. Continuous undereating can be damaging to your health goals because it can push your body toward starvation.

Deal with Behavioural Issues: Slow weight loss gives you the time to evaluate your behaviors or personal issues. Particularly, calorie-restrictive diets lead to hunger, and hunger leads to anger, irritability, fatigue, and deprivation moods that can lead to emotional overeating. A slow weight-loss strategy with a focus on mindful eating allows you to go at your own pace, eat whatever you like and tune into your body’s hunger signals.

Limitations of Slow Weight Loss

Demands Time and Dedication: Losing weight and then keeping it off is difficult. It expects you to try new things and make changes. It is not that easy as it sounds to take what you’re used to and flip it 180 degrees. By losing weight at a slower rate, it gives you time to adapt and nurture healthy lifestyle changes in your eating habits, physical activity, and daily life. With time, these changes get easier and less challenging.

The Verdict

Slow and steady weight loss is more sustainable, achievable and realistic for the majority of us, compared with fast weight loss. Quick fixes don’t last, as many people return back into old eating and activity habits after losing weight. A gradual rate allows you to learn how to eat healthily and exercise, one step at a time. Experiment with your weight-loss strategy, to see what works best for you.

Read Next: Why Crash Diet Is Not A Healthy Solution For Weight Loss

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