Losing Weight Fast Or Slow: Which Is The Better Way?

When it comes to losing weight everyone wants to lose it fast. Rarely have I seen people who would ask how fast should I lose weight, everyone is pretty much concerned about how should I lose weight fast.

That is why when I was searching for losing weight I came across pages which claim that following some x, y, z tips you can lose 3 pounds or 5 pounds or even 10 pounds in a week. But seriously, is that ok?

I have always believed and read that losing weight fast is not good for your health plus you are going to bounce back with even more weight. So, I looked some more and I come across this 2019 study published in The Lancet which claims that the rate of weight loss does not affect the proportion of weight regained.

Wait !! what?? This challenges what dieticians, doctors, and science have been saying so far. (1)

What Is Fast And Slow Weight Loss?

Generally, if you lose more than 2 pounds( 1kg) per week it is considered as fast weight loss. Although for most people this might not be fast depending on your body metabolism. Losing 1 or less than 1 pound (.6 kg) is considered a slow weight loss.

These are just an approximation and there are a number of factors on which weight loss depend. We’ll see those factors later.

Fast Or Slow Weight Loss: Which Is Better For Your Health?

What could be better than going on diet for 2-3 weeks and losing 20 pounds rather than going the recommended 1 pound a week boring and demotivating way? Well, it's human nature to want results quickly and come on!!! Losing weight fast is so motivating. When you see the results every week you are ready to push yourself a little extra. (2) (3)

But I don't want to lose out on my health to lose weight. So, if you want to maintain good health and also lose weight then what?

A 2019 study published in The Journal of Obesity shows that

• (i) Faster weight loss is associated with greater weight loss and health improvements than slow weight loss.

• (ii) Fast and slow weight losses are associated with similar improvements in metabolic health after adjusting for the absolute weight loss attained.

Losing weight fast ensures better health and a 5% reduction in body weight is required to achieve health benefits. (4)

Also Read: Why Is It Difficult For Women To Lose Weight?

The Study

The 2014 study by The Australian National Health and Medical Council 200 participants were randomly assigned to either the 12 week rapid weight loss program or the 36 week gradual weight loss program.

The group consisted of both men and women between the age of 18-70 years with a BMI of 30-45 kg/m2. Both groups had to lose 15%body weight.

The study had two phases in the first phase the participants were kept on a restricted diet for 144 weeks and in the second phase, it was observed how much weight did the two groups regained.

In the first phase, the rapid weight loss group was much closer to their goal than the gradual weight loss group. Surprisingly, in the second phase, most of the participants of both the group regained the weight lost.

The study states that the rate of weight loss does not affect the proportion of weight gained.

Some Other Studies

• A 2010 study titled “The Association Between Rate of Initial Weight Loss and Long-Term Success in Obesity Treatment: Does Slow and Steady Win the Race?” states that there are both short- and long-term advantages to fast initial weight loss. Fast weight losers obtain greater weight reduction and long-term maintenance and are not more susceptible to weight regain than gradual weight losers.

• Another 2016 “The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity.” indicates the same. According to this study, the present with similar total weight loss, the rate of weight loss does not affect weight regain.

Then Why The Hell Was Everyone Recommending To Go Slow?

Confused?? If losing weight is good for health and I am equally likely to regain weight either way then why was my trainer or my dietician so concerned about losing weight too fast?

The current weight management guidelines recommend a 1-2 lb/week weight loss. However, according to the study, this recommendation was meant for reducing the risk of gallstone formation and was not created with the association with obesity or cardiometabolic health outcomes.

Something that is a common concern among trainers and people who want to gain lean mass/ muscle mass is if they lose weight fast they will lose their hard-earned muscles. In that case, it is always advisable to go for a slower approach. Although the study claims that the changes in body composition may be similar in both approaches it does not give any clear answer regarding maintenance of muscle mass.

However, according to a 2017 study, which was entirely focussed on the effect of rapid or slow weight loss on body composition, higher reduction in waist circumference, hip circumference, fat mass, and percentage of body fat was observed in slow weight loss and decreased total body water, lean body mass, fat free mass, and resting metabolic rate was observed in rapid Weight loss.

Also Read: Skinny Fat: Is Getting Skinny Same As Getting Healthy?

Why do I Still think Going Slow Is Still The Right Way?

Even after reading all the research, which clearly supports going fast could be the better way I still wouldn't go for a crash diet and start working out three times a day in the gym. Why is that? (5)

• Mentally Disturbing: Losing weight rapidly requires very strict control over diet and it's just too exhausting, I would rather adopt small changes to my diet which I can follow over time than do something that I give up on in a few days and end up all depressed and cranky.

• Bad Relationship With Food: Frankly if you hate the food you eat, how long can you continue eating it? If you are someone he needs to lose just a few pounds I can understand that controlling yourself for 2-3 weeks is fine but if you need to lose a lot of weight can you live on soups and salads for months? I don’t think so and that's just so frustrating!!!

• Neither approach is sustainable: Either you go the slow way or the fast way eventually if you stop following diets and working out, you are going to regain everything you lost. Making a change to your lifestyle and committing to it lifelong is the only permanent solution. So, wouldn't it be better to go for something that you can follow in the long run?

• Understanding your body: If you lose slowly you will eventually learn what works for your body and what doesn't. If you go the fast way you are pushing your body but you are not learning anything from the process.

• Nutrient Centric And Not Calorie Centric Approach:  All the studies mentioned above focus on the calorie intake and not the nutrient intake. You can reduce your calorie intake by switching from a very unhealthy option to a not so unhealthy option, such as you switch from drinking high-calorie soda to a one but that's not what is going to help you in the long run. It's important that you increase your nutrient intake even if that means taking some extra calories.

• Losing Muscle Mass: If you have read my article Skinny Fat: Is being skinny the same as being healthy? You must be aware that losing muscle mass to lose weight is the worst thing you can do to your body.

The Verdict

Even though there are many kinds of research coming up which point to the benefits of losing weight fast it's always better to go the good old fashioned way “take it slow”. Your goal should never be limited to just lose weight but it should be a more comprehensive one where you focus on your overall health and weight loss should just be a by-product of that process.