The proof: Fast weight loss works better than slow weight loss
Much is written about losing weight. There is a lot of good information to be found but there are also many nonsense stories to read. A common misunderstanding is that losing weight is not healthy. Rapid weight loss would lead to poor long-term results. Even the nutrition center states that it is better to lose weight slowly. Recent scientific research shows that this is not true.
A study published in The New England Journal of Medicine shows that weight loss works better than slow weight loss. An analysis of available scientific studies shows that people who have lost the most in the first period (2 to 4 weeks) also have better long-term results.
Therefore start with a fast diet is a good start! Of course, " too" fast weight loss is not healthy. Everywhere " too " stands for is often not healthy. Therefore choose a healthy diet. Below I explain where you can recognize a healthy diet.
About 1 - 4 pounds in a week is possible, less is not bad either
How much you are going to lose weight is hard to predict. This differs from person to person. For example, people with a high starting weight can lose more weight in the same period than less heavy people.
Think of the 'obese' programs on television. The best-known example in the Netherlands is Danny van RTL Obese. He lost 155 kilos in 300 days. This is half a kilo per day and 3.5 kilos per week.
Another factor is that Danny had an unprecedented high starting weight of 270 kilos! Because of this gigantic weight, the body uses much more energy to function. This means that you can lose weight faster at the beginning than less heavy people. Over time this stabilizes because the body adjusts the energy consumption.
What do we know about patterns? Well, there is a very clear pattern recognizable. This pattern applies to everyone. In the first weeks to a month, you can lose weight quickly. You can book results of an average of 1 to 4 kilos per week.
After a while (usually a month), losing weight becomes increasingly difficult. This is because, in the beginning, the body loses a lot of fluid. You can see this reflected in a sharp drop in the number of kilos. As you progress in the weight loss process your fat percentage decreases and it becomes increasingly difficult to lose weight. The accompanying graph illustrates the average weight loss process.
Forget the numbers, focus on the diet
Studies have been done showing how many kilocalories you have to burn to lose a kilo. You should burn 7,000 kilocalories (or eat less) to lose 1 kilo. In practice, this relationship does not always end. Losing weight is such a complex process that you can not predict how many kilos you will lose in a given period.
My advice is therefore not to focus on the kilos but focus on your goal and stick to the diet. Know that there will be setbacks and figure this out. Continue to insist and almost always you will achieve your goal.
If you really do not want to lose weight, your doctor can help you even further. Nowadays there are medicines such as Xenical that the general practitioner or online pharmacist can prescribe. Although these drugs are primarily intended for people with obesity, it can also be used if nothing else seems to help. Sometimes you do not need extra extras to lose weight. By using Xenical in combination with a diet you can quickly and simultaneously lose weight.
A healthy diet
Fast weight loss only works if you take in fewer calories than go out. This is also called the energy balance. How much energy you use every day depends on age, gender, weight, and level of physical activity. For example, someone with the same physical characteristics but with a heavy physical profession needs more energy.
Fast weight loss leads to better long-term results. You could say that the less you take in calories the faster you lose. However, this is somewhat more nuanced. In order to prevent weight loss becoming unhealthy, it is important to end up with no less than 500 kilocalories under your calorie requirement.
By cutting more than 500 kilocalories, health risks arise. This way your body will receive insufficient nutrients. Too little nutrients can lead to reduced resistance, low energy, vitamin deficiency and so on.
You can eat less for a while, especially in the beginning, but do not do this too long. Eating around 1,000 or fewer calories for a long time (months) has negative effects on the metabolism. Your body then seizes at any moment to create fat reserves for times when less food is available. This means that once you eat a little more, your fat reserves (and weight) will quickly increase again.
In the long term, it is also not sustainable to structurally use 500 kilocalories under your needs. If you return to the old number of kilocalories over time, you will gain weight again.
Support for fast diet
Do not want to succeed and do you have a risky overweight? Now also medicines (Xenical) on the market that can help with weight loss. These medicines are available on doctor's prescription via the general practitioner. Xenical is specially designed for people with obesity (BMI 30+).
Although the medications are effective, dietary adaptation is often necessary. Even with Xenical alone you will not suddenly be and remain slim. Xenical can help you on your way in combination with a diet.
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