In this article, we’re going to take a closer look at why slow weight loss is better than fast weight loss by presenting you with scientific evidence that backs this up.
We’re also going to discuss all the benefits of slow weight loss, as well as the drawbacks and health risks associated with the alternative.
What Is Slow Weight Loss?
If you’re looking to lose weight, you’re likely to hear the term “slow and steady” thrown around by your doctor, certified nutritionist, or gym trainer.
But what exactly is this type of weight loss? Does it involve losing 1 kg each month for the remainder of the year, or is it something else entirely?
According to the CDC slow and steady is “a type of weight loss that allows a person to lose between 0.5 and 1 kilogram per week until they reach their body goals and reach their desired weight.”
This type of weight loss isn’t achieved through a quick-fix diet or spending hours in the gym. It’s achieved through a long-term lifestyle that includes healthy, balanced eating habits and regular exercise.
Why Choose Slow Weight Loss?
Sustainability: Slow weight loss has one of the biggest benefits: it’s long-lasting.
We’ve all been on a crash diet or tried extreme weight loss plans, and while it’s possible to lose weight over a period of time, it’s easy to slip back into old habits.
What’s so great about slow weight loss, however, is that it’s designed to be long-lasting.
Healthier Habits: When you set a slow weight loss goal, you have the chance to create healthier habits.
Less Muscle Loss: According to a study published online in 2017, losing weight quickly often leads to muscle loss. On the other hand, losing weight slowly allows your body to maintain lean muscle mass.
This is important for maintaining a healthy metabolism and maintaining a toned and fit body.
Reduced Risk of Nutritional Deficiencies: A crash diet can cause your body to lose essential nutrients, resulting in nutritional deficiencies.
A slow weight loss promotes a balanced diet that gives your body the nutrients it needs.
Tips for Successful Slow Weight Loss
When it comes to losing weight, some people say that your diet is more important than what you do at the gym.
You can lose some weight by doing some exercise without making any changes to your diet, but you have to work harder than if you just fixed your diet.
Good nutrition affects your body and weight in a way that exercise doesn’t.
Here are a few dietary changes that can help you lose weight slowly without compromising your health:
Eat More Protein
A high-protein diet makes it easier for you to eat less in a day. When you eat a high-protein meal, it affects your satiety and hunger hormones, making them lower and higher respectively, keeping you full for longer.
During digestion, protein has a higher thermic action on food, meaning your body uses more calories to digest proteins than it does to digest carbs or fats.
This increases your metabolism, allowing you to burn 80 to 100 extra calories a day.
Avoid Sugary Drinks And Alcohol
According to research, sugary drinks and alcohol are loaded with sugar and contain hidden calories that we don’t think about as we eat them.
This means that we eat more than the recommended amount of calories to lose weight slowly.
Replace them with water, non-sugary tea, and coffee which are much healthier for you.
Avoid Simple Carbs And Fill Up On Complex Carbs
Simple carbohydrates, also known as refined carbohydrates, include foods like baked goods, cookies, breads, pasta, sodas, juices, etc.
According to the NCBI, the problem with refined carbohydrates is that they can lead to overeating and obesity.
Refined carbs are low in essential nutrients, high in sugar, and low in fiber, which makes them digested quickly and cause you to eat more food sooner.
Complex carbohydrates are packed with all the nutrients you need for your overall health but are also high in fiber, which keeps you full for longer and drastically reduces your daily calorie intake.
Some examples of complex carbs to add to your diet include: Quinoa
Start With A Calorie Deficit
Most weight gain is caused by eating too many calories. When you’re in a deficit, you’re eating fewer calories than you’re burning.
This means that you’re spending less energy on food, which means you’re losing weight.
According to research, if you want to lose weight slowly and steadily, you’ll need to reduce your food energy consumption by 500-1000 calories a day. That’s 3500- 7000 calories less per week.
Eat More Vegetables
The first step to slow weight loss is to eat. You don’t have to starve yourself to lose weight.
Vegetables can help you lose weight because they are low in calories and can be eaten in large amounts without affecting your calorie deficit.
Additionally, vegetables are high in fiber which helps with bowel movements, and are more filling which helps with weight control and maintenance.
The second step is to work out. The whole diet plays a big role in weight loss, but working out will always help you lose weight.
Weightlifting/ strength training, high-intensity interval training (HIIT) and yoga can also help with slow weight loss.
Why Is Slow Weight Loss Better Than Rapid Weight Loss?
Here are a few reasons why you might want to slow down and take your time instead of trying to get a quick result:
It Keeps Your Mental Health Intact
When we think about losing a few pounds, many of us don’t think about the mental health consequences that could follow.
We often think about how self-conscious we may feel, but we don’t always think about how pushing ourselves too hard can lead to mental health issues.
Losing weight quickly has been linked to serious problems such as:
- Body dysmorphia
- Hospitalization or even death has been linked to rapid weight loss.
When you lose weight slowly, you learn how to develop a healthy relationship with your food and your body, which can help you avoid such deadly illnesses.
You Keep The Pace Of You Metabolism Intact
One of the side effects of losing weight fast is slowing your metabolism.
In case you don’t know what, your metabolism is, it’s the process your body goes through to convert the food and drinks you consume into energy that your body uses for everyday activities like:
- blinking and breathing,
- walking, and
People with a fast metabolism convert food into energy quickly, while those with slower metabolisms end up with food converted into fat.
When you’re losing weight too fast, especially because you’re not eating enough, your body starts to think you’re hungry and takes steps to prevent this.
Your body enters starvation mode, where it slows down and stores energy and fat so it doesn’t starve to death.
Since slow weight loss proponents encourage healthy eating, there’s no risk of slowing your metabolism because you aren’t undereating for weight loss.
It Prevents Yo-Yo Dieting
Yo-yo dieting is a type of eating plan that causes you to lose and gain weight over a long period of time.
This type of eating plan is often associated with quick weight loss plans. This type of dieting has many negative side effects, including an increased risk for heart disease, lasting negative effects on your metabolism, and a higher risk of mortality.
A 2017 study found that yo-yo dieters with more weight variability, i.e., more drastic fluctuations in weight, had poor long-term results in terms of weight loss.
The study looked at a large group of overweight and obese people, all of whom were 51 years old or older. The study followed the participants for approximately one year.
Prevents Loss Of Muscle
When people start their weight loss journey and see their weight drop quickly, they get really excited. But what they don’t realize is that the majority of the weight they lose is either water or muscle weight.
This is usually because they eat too little and don’t give their body enough energy to use, so it turns around and starts taking energy from their muscles.
Even though they think they’re losing weight quickly, they’re actually only losing muscle mass and not fat.
Malnutrition is when your body doesn’t get enough of the many vitamins and minerals that are essential for your body’s growth and health.
Rapid weight loss is due to poor eating habits. If you don’t eat a healthy balanced diet that doesn’t include any food groups, your body will not get enough of the micronutrients it needs to develop properly. This can lead to diseases like:
Some of the other side effects of rapid weight loss are:
- Irritation and mood swings
- Unexplained fatigue
- Dizziness and confusion
- Constant constipation
- Hair loss
- Periodic menstrual irregularities
Unbearable pain, vomiting, and digestive problems like:
- An upset stomach
A Word From GetMe Treated
Slow weight loss doesn’t mean you’ll lose weight overnight, but it’s a better way to lose weight and keep it off in the long run.
With slow weight loss, you can focus on making small changes over time and building healthier habits. Don’t forget that your weight loss journey isn’t a sprint, it’s a marathon.
FAQs Related To Slow Weight Loss
Is losing weight slowly a good thing?
Most studies show that slow weight loss is better for a few different reasons. One of them is that if you lose weight quickly, you’ll lose more muscle mass than if you lose it gradually, which means you won’t burn as many calories.
Is losing 10 pounds in a month slow?
No. Losing 10 pounds a month can be a bit of an overzealous goal.
How do you deal with slow weight loss?
Don’t skip meals, make sure you’re getting enough protein, stay on top of your carbs, cut back on sugary drinks, remember the rules, get some exercise, and set some realistic goals for yourself.
How slow is too slow weight loss?
A steady weight gain of 1-2 pounds a week (around 0.45-0.9kg).
What is a realistic weight loss per month?
4 to 8 pounds per month
Where do you lose fat first?
Face and neck
What is the ideal speed of losing weight?
1 to 2 pounds per week)
What is a realistic timeline to lose 10 pounds?
10 to 24 weeks
How many calories a day to lose 10 lbs in 2 weeks?
What are the stages of weight loss?
They’re rapid weight loss and slow weight loss
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