There’s a long-held belief that rapid weight loss is not sustainable. You’ve probably heard the standard 1-2 pounds of weight per week is the healthiest way to lose over time. You might also have heard that any rapid weight loss diet is “just a fad” and you’ll soon gain the weight back and then some.
But recent studies and our own personal experience with those using our Pounds and Inches Drops have shown the opposite of these beliefs: losing weight quickly is a better solution for people who want long-term health and weight loss results. And recent studies bear this out.
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While long-term health is certainly important to us, we’ve found that dropping the weight quickly can actually help people stay on track better, faster, and more successfully long-term—meaning they can lose the weight and keep it off.
Let’s look at some of the evidence for this and why it’s the case:
Gradual Weight Loss Vs Rapid Weight Loss
The following findings demonstrate real-world examples of rapid weight loss diets compared to the standard advice that losing more slowly is better.
We talked about this briefly in a previous post: a clinical study in The Lancet Diabetes & Endocrinology was done on 204 obese people divided into either a 12-week rapid weight loss group or put on a 36-week gradual weight loss program. Researchers found:
- More people in the rapid weight loss group (81%) lost body fat than in the gradual group (50%).
- While a percentage of both groups gained the weight back after three years, there was MORE regain in people in the gradual group (71.2%) than in the rapid group (70.5%).
- Researchers found that the amount of weight lost initially did not have an impact on how much or how fast weight was regained.
Summary: Rapid weight loss produced much better results and did not lead to more weight gain or problems down the road.
Another study done by the University of Florida put 262 middle-aged obese women on a six-month weight loss program.
The women were encouraged to reduce their calories and get more physical activity to lose a little less than a pound per week during the first six months. Then, they got weight loss support twice a month for the next year.
Researchers looked at how much was lost after six months and 18 months, plus any weight that was regained after the follow-up year.
Here’s what this study found:
- Some women lost weight faster (1.5 pounds/week), some a moderate amount (½ to 1.5 pounds/week), and others lost slowly (less than ½ pound/week).
- Those who initially lost weight faster lost more overall than the others (an average of 30 pounds total), maintained the weight for longer, and were less likely to regain the weight than those in the moderate group.
- The faster losers were also five times more likely to have a 10% weight loss at the end of the 18 months than those in the slow loss group.
- Even the women who lost weight moderately fast were almost three times more likely to lose 10% of their weight than the slow group.
Summary: Those who lost weight faster than expected kept the weight off longer and were less likely to gain it back.
University of Alabama researchers did a comprehensive review (published were in the New England Journal of Medicine) on seven myths about obesity, including the myth that small diet changes over time leads to greater, more long-term weight loss.
Here’s what they found:
- Those on lower calorie diets had much greater weight loss short-term and had the same rate of regain as the slower weight loss groups long-term.
- Believing small lifestyle changes make a bigger difference long-term is based on the idea that burning 3,500 calories equals a loss of one pound. But this is based on an old model actually involving short-term experiments done on men eating 800 calories or less.
- Recent studies actually show smaller weight changes based on the 3,500-calorie rule than we thought, since calorie needs change as someone loses weight. Losing the weight faster can make overall weight loss easier.
- Those who lose more weight in the first two weeks to a month of dieting also lose the most weight the next year.
- More rapid weight loss results equals less risk of giving up on a diet and affecting total success.
Summary: The idea of slow weight loss from eating less over time isn’t as effective as we used to think, and more rapid results can mean better long-term motivation.
These studies just go show that 1) rapid weight loss can definitely be more effective for losing body fat short-term AND long-term and 2) it doesn’t increase the chances of regaining the weight over time.
So, WHY is rapid weight loss better? Below are the main reasons.
Rapid weight loss reinforces quickly that what we’re doing is working. Having faster results can increase motivation to stick with the diet and continue to see better outcomes long-term. It’s just a fact of life that we expect quick results these days—and seeing them sooner rather than later can keep us moving forward.
Basically, being able to feel and see the results of initial weight loss keeps us motivated. Plus, we don’t have to work as long to see the outcome of our efforts! There’s less risk of giving up altogether.
While the calorie count of rapid weight loss plans might be very low, there are some benefits to this. It means carbohydrate intake is also very low, which often leads to higher satiety rates, less blood sugar swings, and less cravings.
It also induces ketosis in the body. Ketosis is a state of metabolism where the body is burning fat instead of glucose, encouraging the body to drop pounds faster.
Body Composition Changes
As we lose weight, our body’s calorie needs also go down. This means we’ll need more of a deficit to continue losing weight.
However, if the weight is lost more rapidly, it’s easier to lose it when weight is higher. This can make any additional weight easier to lose more quickly. This is why larger changes to behavior, rather than small ones, can be more beneficial at the beginning of weight loss journeys.
Your Body Can Do Its Thing
Some doctors have warned that trying to slow down initial weight loss in obese patients could interfere with their long-term weight loss success. Intentionally slowing down weight loss can actually set us up for failure!
You Can “Reset”
Making gradual changes to your diet takes time, and it can actually be HARDER to make the changes if other habits are still in place. A rapid weight loss protocol helps us “reset” our metabolism and cravings with a clean slate.
Maintenance is Easier
Once the weight comes off, maintaining the weight loss is easier than people think. It’s assumed that if you workout really hard and cut your calories to lose weight, you’ll have to continue at the same intensity to maintain it. But that’s not the case!
Maintaining weight loss is simply about eating healthy, getting regular exercise, and eating the same amount of calories you burn each day. You’re no longer eating less for a deficit. So, the faster the weight is lost to get to this point, the sooner you can enjoy the maintenance phase.
How to Lose Weight Rapidly
Basically, losing weight fast initially has a lot of benefits and isn’t bad like we tend to think. Those interested in keeping weight off and staying healthy long-term might get the best results from a more strict diet in the beginning.
Now, we should note it’s important to use a healthy, trusted protocol when pursuing rapid weight loss. Older protocols provided too few calories and not enough protein. You want to cut calories, but not too much.
Our Pounds and Inches drops were created with the above information in mind. We give you the push needed to put weight loss in motion.
Not only will the drops combined with the healthy, low-calorie protocol help you shed pounds and fat FAST, our included approved foods list, meal plan, and additional tips will help you make choices long-term that are good for you.
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Note that this information is presented as educational in nature and is not intended to diagnose, treat, or cure or prevent any disease.