Michael Todd Sapko MD, PhD
Most physicians and dieticians argue that rapid weight loss is not safe, nor is it likely to be permanent.1,2 While this notion has some merit and evidence to support it, new information has been published that may force a rethinking of this dogma.3 Researchers are beginning to reconsider whether rapid weight loss is the evil that it was once thought to be. Surprising to most, it seems that there are healthy ways to lose weight fast.
The Argument for Slow and Steady Weight Loss
People that lose weight at a slow and steady pace continue to lose weight over time and are less likely to regain the weight that they lost.4,5 Other studies have shown that larger initial weight loss may serve as a risk factor for more rapid regaining of weight.6,7 In other words, if you lose weight quickly, you are more likely to regain it and regain it quickly. Another issue that physicians worry about is the health consequences of rapid weight loss. Those that attempt to rapidly lose weight often choose a method that is ill-advised, such as starving themselves, restricting their diet to one type of food or beverage (e.g. juice fast), using stimulants and/or laxatives, or some other extreme approach. These can lead to malnutrition, vitamin deficiencies, and electrolyte imbalances.
Is Slow and Steady the Only Way?
Some researchers are asking more focused questions and challenging the age old mantra of slow and steady dieting. They are asking, scientifically, are there healthy ways to lose weight fast? A team from the University of Florida studied a group of obese individuals who were attempting to lose weight at three different speeds, slow, moderate, and fast. Perhaps obviously, after six months the participants that lost weight more quickly also lost more weight.3 People in the “fast” group lost about 30 pounds, the “moderate” group lost about 20 pounds and the “slow” group lost about 11 pounds. What was truly impressive about this study was that there was no difference in the amount that people regained after 18 months.3 Moreover, the fast and moderate groups were more likely to reach 10% weight loss, the standard weight loss goal among clinicians.1,8 This means that there is a place for fast weight loss in some cases.
The Healthy Way to Lose Weight Fast
Of course, everyone that is considering a new weight loss, exercise, or diet regimen should speak with their physician first. Generally two criteria need to be met in order to achieve a safe, fast weight loss. Ask yourself two questions:
- Will you get all of the vitamins, minerals, and nutrients that your body needs during the diet?
- Will you use methods that you can stick with for a long period of time?
If your answer is yes to both of these questions, there is little evidence that an otherwise healthy, overweight or obese individual will suffer any harm from rapid weight loss. The problem is that finding a regimen that meets both of those criteria are difficult.
Burn More Than You Eat
People lose weight when they use more calories to fuel their bodies than they eat. In order to lose two pounds a week (considered a rapid weight loss) you need to burn about 1000 calories more per day than you eat. The safest way to lose weight fast is to implement both diet (eat less) and exercise (burn more). It is very difficult to achieve rapid weight loss by only one method alone, especially just exercise.9 Calorie restriction that is too strict makes the subsequent hunger overwhelming. On the other hand, a new and heavy exercise regimen depletes morale and rarely lasts over the long term. Reaching the goal of 1000 net calories lost per day loss through a combination of both is reasonable for most people.
Safe Dieting
On the diet side, consider cutting out high calorie, low nutrient foods. Full calorie soda is liquid candy and each can takes you 140 calories away from your goal. Look at the portions of food that you eat. Perhaps you can reduce the amount of each food that you eat. Eat a well-balanced diet just less of each individual food. A low calorie, well-balanced diet plus exercise is still that safest way to lose weight fast.2
Safe Exercise
On the exercise side, start with walking and move to more aggressive exercise gradually. Walking for 60 minutes burns about the same amount of calories as does running for 30 minutes. In both cases you are moving the same distance to the goal of net calorie loss; however, if you are naïve to exercise, walking is less traumatic to the body than running. Over time you can implement more intense exercise, to save time or burn more calories, as you wish.
Remember that exercise increases hunger, so schedule your meals within an hour after exercise. If you are committed to rapid weight loss, you cannot “reward” your exercise with extra calories, like a candy bar or soda. Eat the same portion-controlled meal, just do it at a time when you can expect the greatest amount of hunger.
The Rest of the Story
Other important parts of healthy, fast weight loss are to take a multivitamin, drink plenty of water, and get generous amounts of dietary fiber. The multivitamin helps cover your metabolic needs as you shrink your meals while the water and fiber are not only important for health, but they also help you feel full without adding extra calories.
About the Author
Michael T. Sapko received his MD and PhD degrees from the University of Maryland. He practiced internal medicine at Mercy Medical Center in Baltimore. In 2006, Dr. Sapko established and currently operates a medical and science consulting firm that provides literature reviews, scientific and clinical study design planning, and peer-reviewed journal article writing. Dr. Sapko was commissioned to provide an unbiased, objective review of the subject.
The information in this report is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. You should speak with a licensed physician before engaging in a new dietary regimen, especially if you have existing health problems.
References
1. National Heart, Lung, and Blood Institute. Clinical Guidelines on the Indentification, Evaluation, and Treatment of Overweight and Obesity in Adults. (Rockville, MD, 1998).
2. Seagle, H.M., Strain, G.W., Makris, A. & Reeves, R.S. Position of the American Dietetic Association: weight management. Journal of the American Dietetic Association 109, 330-346 (2009).
3. Nackers, L.M., Ross, K.M. & Perri, M.G. The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race? International Journal of Behavioral Medicine 17, 161-167 (2010).
4. Lutes, L.D., et al. Small changes in nutrition and physical activity promote weight loss and maintenance: 3-month evidence from the ASPIRE randomized trial. Annals of Behavioral Medicine 35, 351-357 (2008).
5. McGuire, M.T., Wing, R.R., Klem, M.L., Lang, W. & Hill, J.O. What predicts weight regain in a group of successful weight losers? Journal of Consulting and Clinical Psychology 67, 177-185 (1999).
6. Stevens, V.J., et al. Long-term weight loss and changes in blood pressure: results of the Trials of Hypertension Prevention, phase II. Annals of Internal Medicine 134, 1-11 (2001).
7. Weiss, E.C., Galuska, D.A., Kettel Khan, L., Gillespie, C. & Serdula, M.K. Weight regain in U.S. adults who experienced substantial weight loss, 1999-2002. American Journal of Preventive Medicine 33, 34-40 (2007).
8. Wing, R.R. & Hill, J.O. Successful weight loss maintenance. Annual Review of Nutrition 21, 323-341 (2001).
9. Physical Activity Guidelines Advisory Committee report, 2008. To the Secretary of Health and Human Services. Part A: executive summary. Nutrition Reviews 67, 114-120 (2009).
