Body shaming and fat-shaming are being talked about a lot nowadays. It is not uncommon to find overweight and obese people suffering from mental health issues too. Indeed, beauty standards should not be confined to the size or shape of a person but it is equally true that fitness should be incorporated into one’s lifestyle.
Today obesity has become a major health issue globally, and this has nothing to do with aesthetics but with obesity comes a plethora of other health issues like diabetes, hypertension, PCOD/PCOS, etc the ones we call lifestyle diseases. Awareness regarding these diseases and weight reduction is on the rise and weight loss is on everyone’s mind. Often many of us think, “the quicker, the better!” due to the increasing social media influence we also believe in fad diets that promise rapid weight loss. Then “lose 5 kgs in one month” becomes the goal and we strive hard to achieve it.
Some of us may even find some success but is this a healthy goal to set? How long can you carry on with such diets and maintain this type of weight loss? Is rapid weight loss ideal and sustainable? Let’s find out if slow and steady really do win the race in this article.
Weight Loss and Calories
Simplifying the mechanism of weight loss, we can say that weight loss is an interplay between the amount of calories you consume and the amount of calories you spend during the day. The equation is simple, if you want to lose weight you need to eat lesser calories than you spend and if you want to gain weight you eat more calories than you spend. Thus, nutrition and fitness go hand in hand for weight loss and calorie deficit is a major factor in weight loss.
Now it is also seen that the bigger the calorie deficit the faster you will lose weight while gradual weight loss would require smaller deficits but for a longer period. Which of the two strategies is better? Let us find out!
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Can I lose 5kgs in a month (without exercise)?
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Consequences of Rapid Weight Loss
When you start losing weight your body composition starts changing. Body composition is nothing but the amount of fat, muscles, bone, water, etc in your body. The rate at which you lose weight also affects your body composition. When the deficit is quite large, the chances of losing muscle mass increase drastically.
As your body is not used to the large calorie deficit you may start feeling hungry quite often. There can be a negative effect on the appetite-regulating hormones, leptin & ghrelin. When you eat less than required, like when on a calorie deficit, the levels of ghrelin in your body increase and so does your appetite. Ghrelin is also known to cause hunger pangs which may force you to eat and lead to an unsustainable calorie deficit.
Rapid weight loss is also seen to be associated with negative psychological effects. It can be seen as a roller coaster ride with phases of happiness and a sense of achievement, fluctuating with an increased feeling of low self-esteem and guilt especially if one cannot sustain the weight loss or cheats on one’s diet. Disorders like anorexia or bulimia may also set in.
A larger calorie deficit may also lead to lethargy and an overall feeling of tiredness during the day. This happens because the body tries to reduce unnecessary calorie burn as you are already eating fewer calories. As the muscle mass is being used to derive energy for all the daily activities, the body’s metabolism also decreases. These effects aggravate further if you are not consuming enough proteins and not engaging yourself in strength training exercises when on a diet.
Due to all the above consequences, sustainability becomes a major problem when on a large calorie deficit for a very long period. The chances of rebound (or weight regain) are quite high. This again puts a person in the weight loss weight gain loop which takes a toll on the body physically as well as mentally. In the long run, rapid weight loss is therefore not desirable.
To reduce these harmful consequences of rapid weight loss it is recommended that you should lose weight at the rate of approximately 0.5-1.5% per week. It will help not only decrease the loss of muscle mass but will also help in maintaining strength and stamina.
Weight Loss in Leaner vs Obese Individuals
As a lean individual if you are planning to enrol in a bodybuilding competition or likewise you may have to reduce your body fat percentage considerably. You should keep in mind that a leaner individual will have more tendency to lose lean tissues compared to obese individuals.
Hence, the size of calorie deficit should be smaller in lean individuals, which you can check by keeping to 0.5% weight loss per week. This is in contrast to obese individuals wherein slightly higher deficits which result in weight loss per week of up to 1.5% of body weight are preferable.
Conclusion
Losing weight brings with it an unknown euphoria that cannot be expressed in words. But maintaining the reduced weight becomes an unfathomable challenge. In such situations, steady weight loss becomes easier to sustain. It will also help you change your lifestyle in a manner that fitness will then become a habit and not a necessity. This transition must be made the core principle of a weight loss journey. When you change your mindset and focus on fitness more than weight loss this is when you will become truly successful. Gradual weight loss can thus help in creating long-term sustainable habits while lowering the chances of weight regain. Therefore, now you know why Gradual Weight Loss >>Rapid Weight Loss.
Have you tried any rapid weight loss strategies? What were your experiences with the same? Let us know your preferences in the comments section below.
Authors :
Anshul Dhamande, INFS Faculty, Standard Coach @ Fittr
Dr Pooja Nilgar (Content writer and editor)
References
- Garthe, I., Raastad, T., Refsnes, P.E., Koivisto, A. and Sundgot-Borgen, J., 2011. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 21(2), pp.97-104.
- Mero, A.A., Huovinen, H., Matintupa, O., Hulmi, J.J., Puurtinen, R., Hohtari, H. and Karila, T.A., 2010. Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), pp.1-11.
