Fast Weight Loss or Slow = Does Not Matter.......But Something Does!
- bfit2training
- May 4, 2024
- 4 min read
Of course losing 30lbs in 30 days, 6-pack abs in 6 weeks, or becoming a multi-millionaire in a year sound good to most! In an era in which everyone needs constant and ever-changing feedback, actually learning how to become successful and taking the time to navigate mistakes is way too inconvenient and way too slow. Over my 20+ years of training, clients who have been truly successful in a lifestyle approach to exercise and nutrition still struggle with this concept. Hell, I still struggle with the reality that losing a 1/2 inch off my waist and/or gaining a 1/2 inch on my chest could take months. It is a mental and physical struggle. The pace at which behaviors change is not linear for most. There are peaks and valleys and achievements and mistakes made at every turn.
Losing weight quickly or slowly should not be the focus unless weight is very high or very low and any means to achieve the goal is healthier than ones current state. An example of this would be a bed ridden, morbidly obese individual who needs to decrease mortality markers urgently to prevent death or disease.
PROS OF FAST WEIGHT LOSS:
-Quick results and a smaller number on the waistline and scale is very encouraging to most people and the success usually leads to more short term adherence.
-In most obese and heavily overweight individuals, blood markers will come down rapidly on an aggressive approach to weight loss including; blood pressure, cholesterol, and even inflammatory markers. https://pubmed.ncbi.nlm.nih.gov/28202779/
-Simplicity is another factor people like about fast weight loss. The nature of most quick fix diets are to be very restrictive on some items. Instead of actually learning the detriments or benefits of certain foods people would rather just say, "Yes, I can have that." or "No, I cant have that." The issue is eventually the opportunity will arise in life when you are faced with the decision to partake or not and being restricted from certain items may cause resentment and low adherence to the whole program. That one or few restrictions may derail the whole program and then total failure to follow.
CONS OF FAST WEIGHT LOSS:
-Loss of substantially more lean mass than in a slower weight loss approach. Many studies have shown that losing weight quickly also leads to the loss of metabolic tissue(muscle), which in turn may slow overall ability to burn calories day in and day out.
-Furthermore and somewhat even more alarming, losing weight at a rapid pace also has been proven to decrease mineral density in bones. Dropping nutrition (calories and/or macronutrients) to an extremely low level will cause some micronutrients to become low depending on the approach. Of course losing weight and supporting less mass day in day out plays a roll in this but the study below shows a slower rate preserves all if not all if done at a slower pace.
PROS OF SLOWER WEIGHT LOSS
-Extreme weight loss and behavior change is all encompassing. Meaning, most individuals
can focus on something for a week or two at a time such as a fast or an extreme exercise or nutrition plan, but as soon as the short timeframe is over old habits fall back into place, or worse yet, the opposite of what allowed them to achieve the result itself. By gradually introducing healthy weight loss behaviors, an individual can adhere and mold a lifestyle that is much more achievable and attainable. If a suggested behavior change cannot be accomplished it is adjusted not forced.
CONS OF SLOWER WEIGHT LOSS
-As mentioned above several times.......it's slow. In order to palate this type of approach you certainly must trust the program and system you are on.
-On a slower change and approach to weight loss, an individual may give themselves too much excuse leeway. Meaning, a slow approach for an individual may be drink less alcohol during the week. When Sunday rolls around instead of not having an extra beer at the game they do and tell themselves, "Well before I would have had 3 extra beers, so its an improvement." It is, but the plan and behavior change desired was not achieved, it was simply excused.
Losing weight at a rapid pace can and will be argued all day. Below are even more studies and articles that have different points of few and results from faster as well as slower weight loss:
-Gilden Tsai, A. Obesity, August 2006.
-Saper, R. American Family Physician, Nov. 1, 2004.
-Coutinho. Clinical Nutrition. 2018 Aug;37(4):1154-1162.
-Federal Trade Commission web site: "Commercial Weight Loss Products and Programs: What Consumers Stand to Gain and Lose" and "Weighing the Evidence in Diet Ads."
Although all the research above provides insight on an array of human behavior and physiological outcomes from fast or slow weight loss, that is not the point of this article. One way or another behaviors must change and change permanently for long term results in order to lose body fat, lose weight, develop better relationships with food, or developing new and healthier habits. A strong support environment, intake monitoring, physical activity, nutritional knowledge, a vigilant approach to barriers and triggers, and many other individual behaviors are the keys to your goals. Not if keto, paleo, fasting, or any other approach is good or bad for you.
Seeing results quickly is more motivating to almost everyone but possibly one is seeking for the wrong results. Just dropping 20 pounds in 30 days should never be the focus of a lifelong, sustainably, progressive program. It should be a learning experience of resetting environment, nutritional and fitness mindset and education, and behavioral changes and adjustments over time. There are reasons you see your family member or friends consistently have drastic changes and then six months, a year, or two years late they are the same. They have not changed any of the behaviors above. They have simply followed a diet and not changed their mental approach to success.
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