Wishing to lose weight fast is a common impulse — but rapid weight loss is not typically a sustainable way to maintain good health and fitness.
Fad diets and overdoing it in the gym may get results in the short term, but drastic weight loss programs can’t be maintained long-term, and may even cause harm, research shows.
How long does it take to lose weight?
How long it will take you to lose weight depends on your size, metabolism, goals and lifestyle, among other factors.
For most people, losing 1-2 pounds per week is a healthy, safe and realistic goal, according to Mayo Clinic. Losing more than that per week could result in muscle loss, nutritional deficiency and metabolism decline, studies show.
If you’re trying to lose weight for a specific occasion that’s coming up, such as summer or a wedding, it’s better to focus on building healthy habits that can promote weight loss, reduce bloating and increase muscle tone, experts say.
That said, some people to find noticeable weight loss early on in their journey motivates them to maintain healthy habits to keep it off. For example, many popular weight-loss programs include a jumpstart phase suggest where certain people may see double-digit weight loss in the first couple of weeks.
Just remember that only long-term changes will keep the number on the scale where you want it. Unless you’ve been advised by a health care provider to do otherwise, women should eat at least 1,200 calories a day and 1,500 for men.
Side effects of rapid weight loss
Common side effects of losing weight too quickly, according to Mount Sinai, include:
- Loss of muscle mass
- Loss of bone density
- Weight regain
- Dehydration
- Gallstones
- Gout
- Nausea
- Fatigue
- Constipation
- Diarrhea
- Poor mental health
Who should not attempt to lose weight fast?
Attempting to lose more than 1-2 pounds a week is unhealthy for most people, according to Mount Sinai. That’s why anyone attempting to lose weight fast should do so under the supervision of a health care provider.
Losing weight fast is…
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