It can be easy to understand the appeal of fast-tracked weight loss. Why diet for 15 weeks when you can get the job done in less than half the time? Rapid results don’t come with any negative consequences, right?
Not necessarily…
The reality is, in most circumstances weight quickly lost is weight quickly regained. There is a time and place for rapid weight loss, however it’s probably not a sustainable or safe approach for most people.
We often reference a target range of 0.5-1.5% for total bodyweight lost per week. For example, if an individual was 90kg and wanted to lose 8kg, their goal ROL would be an average of 450g - 1.35kg per week (**values would respectively lower as they lose weight) and this could take between ~6-17 weeks depending on the degree of their calorie deficit and weekly averages. Bear in mind that this time frame may also be extended to factor in the normal occurrences of plateaus, metabolic adaptation, level of adherence, potential diet breaks and the like.
Why do we like this approach?
It’s no secret that most of us are interested in positive body composition change (more muscle mass, less body fat), and a slower rate of loss has been shown to be more conducive for maintaining lean body mass. Heck, some people might even be able to grow muscle in an energy deficit! Another point to consider is metabolic adaptation, which is particularly relevant to the points above. Drastically cutting calories is likely to result in a significant decrease in energy availability, which can translate into impaired performance, quality of sleep, mood, appetite, attitude, and overall adherence to the plan.
Combined, this can turn a weight loss journey into an exceptionally difficult and unpleasant experience. As a result, an individual may find it difficult to adhere to the plan and achieve the end result, or quickly “rebound” following the conclusion of their dieting phase. In situations like this, think back to the popular children’s book “The Tortoise and the Hare” – slow and steady is more likely to win the race!