Updated: Jul 6
Are you one of those who believe rapid weight loss is bad for you? Or that yo-yo dieting is going to ruin your life?
If so, you're not alone.
Many people think that losing weight quickly is unhealthy and can lead to problems down the road. But the truth is, rapid weight loss can be good for you.
Research studies argue that it's better to lose weight quickly than slowly, more so that it's likely a resounding fact.
Losing weight fast can be better for you.
Here are ten myths about rapid weight loss being bad for you:
Rapid Weight Loss Myth #1: Losing weight fast is bad. It's better to lose weight slowly and steadily, or you'll gain it back even quicker.
There is a general belief that if you lose weight fast, you will put it on even more quickly.
It is not true.
In a recent review article titled “Myths, Presumptions, and Facts about Obesity” in the prestigious medical journal, The New England Journal of Medicine, researchers filed this belief firmly under the “myths” category.
After looking at numerous studies which have compared rapid with slow and steady weight loss, they concluded that you would be more successful in losing it fast rather than slow.
Another study in Australia suggests that rapid weight loss may be the best way to lose stubborn body fat.
Two hundred obese volunteers were divided into two groups - one on a low-calorie diet of fewer than 800 calories per day for 12 weeks and another cutting 500 calories daily (enough for about 1 pound/week) over 36 weeks.
While only half finished the slow & steady approach due to a lack of motivation from results, more than 80% stayed with their accelerated plan till completion.
If you want swift but sustainable success regarding health goals, maybe quick wins are just what you need!
A quick note: It's essential to diet or loses weight for the right reasons.
Rapid Weight Loss Myth #2: You must be realistic with your weight loss goals!
You've probably read many times that you should lose 1-2 pounds weekly. So, if you lose more, that's a problem?
Of course, it is a problem if you do a fad diet, like eating turnips for a month, or that cabbage diet at one point, which got popular.
A doctor's weight loss program, like the SOZA Weight Loss program, consists of nutrient-dense foods:
Moderate to high-protein
Lots of vegetables
Here is a free 5-Day Meal Plan.
Such an eating program is not a fad diet.
So should you set "realistic" goals?
In a recent study, researchers examined the weight loss goals and treatment outcomes among nearly two thousand overweight men and women. The participants were enrolled in a weight loss trial comprised of low-calorie diets and physical activity. The results showed that women who had set less realistic goals lost more weight than those who put more realistic goals. Interestingly, this was not the case for men.
These findings suggest that setting a big goal may be beneficial for women to achieve successful weight loss outcomes. However, further research is needed to understand why this is the case for women but not men.
Rapid Weight Loss Myth #3: Losing weight fast means starving yourself.
No, that is not the case.
Keep in mind not all rapid weight loss programs are created equal.
Would you most likely have to eat less? or do some portion control? The quick answer is yes. However, nutrient dense-foods shouldn't be compared with empty-caloric foods.
Not all calories are the same.
On the SOZA Weight Loss program, you don't feel hungry if you follow the program.
Let's bust this myth with actual studies.
Eleven healthy volunteers participated in the study and spent three days inside a metabolic chamber with only water for sustenance. After just three days, their metabolism had increased by 14% due to elevated hormones like noradrenaline which promote fat burning!
These Results indicate that weight loss over time will lead to decreased metabolism; however, this research proves no evidence going without food immediately triggers starvation mode, as many have assumed.
It's essential to review the nutrition program of any weight loss program you begin, whether it is a doctor's weight loss program or a do-it-on-your-own diet. Check out the foods that you will be eating.
Rapid Weight Loss Myth #4: It increases the risk of developing nutritional deficiencies.
Studies have shown once again that gradual weight loss over time is no better than rapid weight loss to avoid nutritional deficiencies.
In our experience, rapid weight loss is better. You lose weight faster and are motivated to keep it up. But as discussed earlier, not all weight loss programs are created equal.
The key is ensuring you eat a well-calculated nutrient-dense diet and get all the nutrients your body needs during this phase.
Rapid Weight Loss Myth #5: You have to eat several small meals a day to increase your metabolism
It's commonly believed that eating smaller, more frequent meals can help you lose weight. However, recent research conducted at the Institute for Clinical and Experimental Medicine in Prague has shown otherwise! Study participants were fed two or six small meals daily.
Both groups had around 1,700 calories per day. Surprisingly enough, those who ate just twice a day lost an average of 1.4kgs more than those snacking throughout their days, AND they felt less hungry! So if it comes to dining slightly larger portions twice daily versus little snacks throughout your week, there's no question; two meals win every time!
Rapid Weight Loss Myth #6: To lose weight, you must eat breakfast.
I've been told that too.
This is another myth.
Breakfast, as the most important meal of the day was touted by breakfast food manufacturers. If you stop eating cereal, those food manufacturers will have a problem. "Breakfast is the most important meal of the day! Here's your sugar-filled cereal!"
Breaking the age-old belief that eating breakfast is a simple way to control your weight, researchers studied 300 overweight volunteers by having them switch up their habits for 16 weeks.
Those who typically skipped breakfast ate it, and those who usually had it stopped doing so - resulting in an average loss of 1.5 pounds among skippers and an almost identical amount - 1.5 pounds – amongst eaters! It certainly raises questions about how we approach our morning meals daily.
Rapid Weight Loss Myth #7: The weight you lose will be water weight
While it is true that most of the weight loss in the beginning stages of a diet or exercise plan will be water, this doesn't mean rapid weight loss programs only result in water loss.
Most rapid weight loss programs are either ketogenic or mildly ketogenic, where the body uses fat as energy—the precursor to using fat as energy is getting rid of the excess water weight.
Rapid Weight Loss Myth #8: To lose weight fast, don't eat any dietary fats at all
For decades we've been advised to go on restrictive low-fat diets to reduce our health risks. But recent studies suggest this strategy isn't more effective than having some dietary fats, as demonstrated by the results of the Women's Health Initiative, where 48,800 women were allocated to random diets; after eight years, there was no difference between those who followed a strict low-fat diet and those that kept their routine.
So if you're looking for dietary guidance that works, consider pursuing a Mediterranean-style diet filled with fresh fruit & vegetables plus healthy sources like olive oil and nuts, even splurging now and then with some red wine!
These simple steps will help achieve your weight loss goals while reducing your heart disease risk.
In a nutshell, a strict low to the zero-fat diet program is unnecessary. the
Rapid Weight Loss Myth #9: Forget the scale! Don't weigh yourself every day
It may seem counterintuitive, but regularly stepping on the scale can be beneficial if your goal is to lose weight.
A recent study observed 40 people attending a weight loss program - some of whom weighed themselves daily and others rarely - with remarkable results: those who took stock more often had tremendous success in shedding extra pounds!
So don't hesitate to make weighing yourself part of your routine; it could lead you closer to meeting that health goal.
We tell all our participants in the SOZA Weight loss program to weigh themselves everyday.
Rapid Weight Loss Myth #10: You need to exercise to lose weight
No, not really.
80-90% of weight loss comes from nutrition and not exercise.
Fat molecules contain lots of energy, so burning off a pound for pound can be an uphill climb—you would need to run approximately 36 miles just for one lb! In addition, people have this tendency to reward themselves with treats after working out. That type of behavior usually ends up offsetting any calories burned during the exercise itself, most likely leaving you right where you started on your weight loss journey.
Furthermore, not everyone can exercise to the point where they "burn off" more than they can eat. It would help if you got some weight off before putting so much stress on your joints.
However, please don't give up hope yet because exercising does help maintain lost pounds once they're gone making it worth all those extra steps!
Key Takeaway here
The research on why rapid weight loss is better than regular weight loss programs is backed by scientific evidence.
Not only is it backed by scientific evidence, but we've been doing this for ten years now. Thousands of people have walked through our doors, and if you can do a rapid weight loss program, go ahead and go for it.
Many doctor weight loss programs are rapid, but not all doctor weight loss programs are created equal. Check out the nutrition, the principles, and the potential to learn sustainable habits before choosing a program.
Gus from SOZA
Health Blog Writer
About Gus Bouari, SOZA Co-Founder
After his childhood friend and co-founder, Dr. Anthony Wehbe lost 50 pounds on the SOZA weight loss program, he also did the program and lost 35 pounds.
Gus is a wellness advocate and enthusiast. Gus truly believes we can all transform our lives by adapting to and following a healthy, wellness-focused lifestyle.
He has appeared on Miami NBC 6 Health in the Mix, discussing healthy eating and healthy cooking.
If you ever bump into Gus, it would most likely be at a health foods store helping fellow shoppers make better food choices.
His continuous education and certifications include Precision Nutrition PN1 Certification, Stanford Online University's Food Sustainability, Mindful Eating, Healthy Cooking, Nutrition For Health and Sustainability, Nutrition Science: Obesity, and Healthy Weight Loss.