If you want to lose weight and keep it off, try to lose it at a slow but steady rate of 1 to 2 pounds (0.45—0.9 kg) per week. Research shows that slow and steady weight loss is easier to maintain in the long term because it's better for developing healthy eating behaviors and is much safer than losing weight very quickly. A weight loss of one to two pounds per week is the typical recommendation. While it may seem like a slow pace to lose weight, it's more likely to help you maintain your long-term weight loss.
In previous studies, the elevated ratio of myostatin to follistatin, as an indicator of skeletal muscle catabolism, was reported to be higher in fast WL compared to slow WL (2) The results were consistent with other studies in this field (2) In a study by Martin et al. Their study was conducted in the form of a pilot study in obese postmenopausal women. The results of their study showed that slow WL caused more reduction in fat mass and less loss of FFM. However, in their study, no difference in lipid profile was observed between slow and fast WL (1) The general consensus is that slow and steady weight loss is better than fast weight loss, but let's examine the pros and cons of each.
Inclusion criteria were lack of physical activity, not smoking, not drinking alcohol, not using herbal and vitamin supplements, and lack of weight changes in the past 6 months. A new study found that people whose weight fluctuated in the first few months of a weight loss program lost less weight in the long term, compared to people with more consistent progress week by week. Low-calorie diets produced an energy deficit of 500 to 750 and 1000 to 1500 kcal per day for slow and fast WL, respectively. I've also read that it's more effective to make a more drastic calorie deficit and lose more weight faster, but I wanted to know if the experts have more to say about that.
Weight loss is complex, and stress is another factor that could be affecting your ability to change weight. Although losing ten pounds in the first week can be a big motivational boost for many people, it may not matter in the long run if your weight is yo-yo the rest of the time. Baseline rapid weight loss group (independent sample t-test for normally distributed variables and Mann-Whitney U for non-normally distributed variables). Any keto, intermittent fasting, carnivore diet or eating plan that puts you in a calorie deficit should result in weight loss, but if you can't maintain it, go back to your old eating habits and regain the weight, that diet didn't work.
In a diet classification based on calorie restrictions and WL speed, diets are divided into fast WL, moderate WL, and slow WL. If you have a lot of weight to lose and are under medical supervision, you may be able to get away with losing it at a fast pace. A new study found that people whose weight fluctuates early in a weight loss program have worse long-term outcomes. And for your weight loss to be “consistent,” impressive consistency is assumed with your diet, exercise, and commitment through the ups and downs that come with life.
People who have lost and regained weight often remember previous diets through rose-colored glasses and think they have worked, until they stop doing so. Since no two bodies are the same, an acceptable rate of weight loss will also depend on your individual health. If you want to lose weight, the best way is to find your comfort zone and then try a little harder.