Slow weight loss for a more sustainable effect, calorie burn at rest, and better metabolic performance.
Professional bodies generally recommend losing 0,5-1 kg per week, which is defined as slow weight loss. Rapid weight loss is the method of losing more than one kilogram per week.
A study in which 200 people were randomly assigned to do fast weight loss for 12 weeks and slow weight loss for 36 weeks, with the goal of losing 15% of their body weight.
The fast weight loss group followed a very low calorie diet using smoothies, nutrition bars and soups or soups three meals a day. Slow weight loss group applies Guide to healthy eating Australia, with the goal of eating 500 fewer calories than usual, in addition to eating a meal or two instead.
About 50% of people in the slow group and 81% in the fast group lost 12,5% of their body weight during the exercise. They then went on a 33-month weight maintenance diet (2 years and 9 months).
After three years, 76% of people in the slow weight loss group had regained their weight. This rate is similar to the group with rapid weight loss. Therefore, no matter what method they apply, they still gain weight back.
Another study of 101 postmenopausal women found that rapid weight loss resulted in better results than slow weight loss over three years. However, there are a number of other weight loss factors to take into account, such as changes in body composition and degree of osteoporosis.
Although some studies have shown similar levels of body weight loss with the two methods, slow weight loss results in better results than rapid weight loss in terms of metabolism or resting calories.
Measure waist circumference to check the effectiveness of weight loss. Image: Freepik
The fast and slow weight loss groups had no difference in fat-free mass or muscle mass. However, slow weight loss helps burn more fat, so a better fat-to-muscle ratio. Slow weight loss seems to be good for bone density, because rapid weight loss increases the rate of bone loss, putting some people at risk for brittle bones or osteoporosis.
Studies show that it doesn't matter which diet you follow, for example a diet that is medium or high in protein, low or high in carbs, low or high in fat. All methods of dieting achieve similar results.
A similar situation can occur with popular methods of reducing calories, such as intermittent fasting. Research shows that such diets are no better than previous options, because our bodies are very good at fighting weight loss.
When you want to lose weight, consider your metabolism. When you lose half the weight, the metabolic rate or the amount of energy burned at rest will be lower.
Keeping your resting metabolic rate high is essential for weight loss. Research has also shown that slow weight loss helps maintain resting metabolic rate better than rapid weight loss. In addition, the weight loss program should include exercise rather than focusing solely on diet.
Next, consider the side effects. While a strict diet can provide quick results, studies have shown it can cause side effects such as a higher risk of gallstones, a lack of nutrients leading to a weakened immune system, fatigue, and decreased bone density. Strictly restrictive diets can make it difficult to meet your body's nutritional needs.
Sustainability of weight loss efforts is the next thing to consider. Many diets for rapid weight loss limit or eliminate foods that are essential to long-term health. For example, a diet that eliminates carbohydrates, but carbohydrates from whole grains are an essential source of nutrients, helping to lose weight and prevent disease.
Long-term weight loss also depends on obesity studies, carried out under the supervision of a qualified health professional, and gradual lifestyle changes including diet, exercise and sleep time to form lifelong healthy habits.
Chile (Follow Sciene Arlert)
