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Summary: Most research shows that gradual weight loss is easier to maintain over the long-term. It helps you develop healthy eating behaviors and has fewer health risks than fast weight loss. Risks of Losing Weight Too Fast. Here are a few risks of losing weight too fast.
You May Lose Muscle Losing weight is not always the same as losing fat. Hair loss: When you eat too few calories, your body might not get enough nutrients to support hair growth, which may cause hair loss 29 , Extreme fatigue: You may not be getting enough iron, vitamin B12 and folate on a very low-calorie diet, which may put you at risk of extreme fatigue and anemia 31 , Poor immune function: Not getting enough calories and nutrients may weaken your immune system and increase your risk of infections 33 , Weak and brittle bones: May be caused by a lack of vitamin D, calcium and phosphorus in the diet 35 , It May Cause Gallstones Gallstones are hardened pieces of material that form inside the gallbladder.
These include losing muscle, decreased metabolism, nutritional deficiencies, gallstones and other side effects. Here are a few tips to help you lose weight at a healthy rate. Eat more protein: A high-protein diet can help boost your metabolism, keep you fuller for longer and preserve your muscle mass 43 , 44 , Cut back on sugar and starches: Research tends to show that people who follow a low-carb diet lose more weight.
Cutting back on sugar and starches helps you reduce your carb intake 46 , Eat slowly: Chewing your food thoroughly can help you feel fuller for longer and eat less food 48 , Keeping your blood sugar levels balanced can help you avoid hunger pains.
And it's not just your imagination. Ghrelin tells your brain that you are hungry and could eat," says Rousell. No wonder you're always hungry when you try to lose weight! While inflammation is part of your body's natural defense system, carrying extra weight can cause it to go into overdrive, leading to chronic health conditions like heart disease , diabetes, and cancer.
But in a study published in Nutrition Research , researchers found that losing an average of six pounds decreased inflammation by tamping down the production of pro-inflammatory proteins. It also improved immune system function. You know that your metabolism is the engine that drives calorie burn.
And when you start to lose weight, your metabolic rate will decrease, because your body will need fewer calories per day to keep your body running. But those changes can be relative. Slower, more gradual changes will have less of a negative impact [on your metabolism].
It makes sense: The more you weigh, the more force you exert on your bones and joints when you move. And over time, that additional strain may lead to joint damage and osteoarthritis. Losing five pounds of excess weight could mean 20 fewer pounds of pressure on your precious joints. According to a study published in Cell Metabolism , dropping a few pounds was enough to decrease not only liver fat but also intra-abdominal fat. That's the "bad" fat that clings to your organs and can trigger the release of molecules linked to a variety of health conditions.
Reducing the amount of intra-abdominal fat may lower your risk for cardiovascular disease and diabetes. So then, what is realistic? That means making small and practical tweaks to your lifestyle—ones that you can and will keep up—that help you lose weight slowly and safely.
Even if you decide to take a long-term approach, start by being honest with yourself about why you want to lose weight in the first place. And if that reason is to fit into fatphobic ideals of what a body should look like, think about why that matters to you—and if it should.
Also, remember that losing weight is not a magic bullet for happiness, Williamson says. All that said, there are some lifestyle changes you can make to help lose weight in a healthy and effective way.
Instead, put your attention toward incorporating more fruits, veggies, protein sources, and whole grains into your diet, says Wendy Leonard, RD, founder of Rhode Island Nutrition Therapy. Ya know, foods with lots of nutrients and vitamins. This can translate to naturally eating fewer calories without having to overthink it. Counting calories can take the enjoyment out of eating, Zeitlin says.
It can also lead to an unhealthy obsession with staying under a certain calorie count or working out just to burn calories. Thinking of food as food and not a math problem can solve those issues. Want some more specific suggestions? Loneke Blackman Carr , PhD, RD, assistant professor of community and public health nutrition at the University of Connecticut recommends checking out the Dietary Guidelines for Americans to learn how to build a balanced, nutrient-rich plate.
Ignoring your hunger is never a good idea since your body functions best when you eat at regular intervals during the day, says Alicia Romano , RD, a clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston, Massachusetts.
Doing so helps to control your blood sugar so you can avoid the spike and crash that comes with eating a big meal on an empty stomach. Eating regularly also keeps you energized and less likely to snack on sweet stuff throughout the day, Zeitlin says. Zeitlin notes that you should eat this and any type of food mindfully and when you actually want it, not because your body is deprived and craving energy.
Zeitlin recommends eating every three to four hours throughout the day. Eating more often is also good for keeping your metabolism running efficiently. Yes, your mom was right again. Fruits and vegetables are good for you, and we all probably need to eat more of them. Vegetables—especially non-starchy vegetables like spinach, asparagus and celery—provide a ton of nutrients and fiber, explains Leonard. Fiber slows the digestion process and optimizes fullness and nutrient intake at mealtime, so eating it at every meal can help you feel satiated longer after eating, Romano adds.
Eating a diet rich in fruits and veggies has also been proven to boost health in other ways, with studies finding protective benefits against heart disease and type 2 diabetes , Williamson says. The rest should be a quarter protein and a quarter whole grains. If the idea of jotting down everything you eat in a day makes you feel guilty or anxious, skip this entirely. In fact, a series of studies published in the Journal of Personalized Medicine suggest that those using apps to monitor their diet and activity were more likely to experience an increase in weight loss.
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