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Do you want to lose weight as quickly as possible? When it comes to fast weight loss, it’s important to take a healthy approach — one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.
What is “fast” weight loss?
Health authorities typically recommend losing about 1 to 2 pounds (0.5 to 0.9 kilo) per week, and many people seem to lose weight at about this rate.
Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered “fast” weight loss. Yet for many people, that may not sound quick.
While losing 10 pounds (4.5 kilos) in a week may technically be possible for some — especially those who carry a lot of excess weight — it isn’t realistic for most of us.
What about severe calorie restriction?
What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.
Severe calorie restriction can make you feel extremely hungry, deprived, and fatigued. What’s more, it often leads to loss of muscle, or lean mass.
Generally speaking, the more lean mass you have, the more calories your body burns at rest.
Loss of muscle during very-low-calorie dieting can slow down metabolism, making future regain much more likely.
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Is it possible to lose weight both rapidly and permanently? Yes, indeed.
Recent research suggests that people who lose weight quickly are just as likely to keep pounds or kilos off as those who lose weight more gradually.
Moreover, preserving lean mass seems to decrease a person’s risk for regain, regardless of how long it takes them to lose the weight.
Therefore, for fast weight loss that’s also healthy and sustainable, aim to lose fat without losing muscle.
In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men.
And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women — despite putting in just as much effort, if not more.
Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?