Losing weight is on the mind of many people, with nearly 68 percent of Americans either overweight or obese, according to the Centers for Disease Control and Prevention. Losing weight can be a worthwhile goal, but doing so safely should be your top priority. Losing too much weight too fast can set you up for quick weight gain in the future or even certain medical complications.
Fast Weight-Loss Risks
Losing weight too fast can lead to serious complications. Exercising too much and not eating enough calories, which will lead to rapid weight loss, will eventually result in feelings of sluggishness and fatigue. According to the National Institutes of Health, losing more than 3 lbs. per week can increase your risk for developing gallstones. Not getting enough calories daily may even affect your heart rhythm, which can be a sometimes fatal condition.
Safe Rate of Weight Loss
The safest rate at which to lose weight is 1 to 2 lbs. per week. This gives your body the ability to properly adjust to the weight you're losing and also ensures you're not losing too much muscle mass. In the beginning, you may lose more than 2 lbs. per week, but much of that may be initial water weight. As you continue in your weight loss, stick to a goal of between 1 to 2 lbs. of weight loss per week for the best and healthiest results.
Safe Weight-Loss Tips
Losing weight at a healthy rate means using safe weight-loss practices and habits. Never starve yourself in order to lose weight. Women should get at least 1,200 calories per day, and men -- with their higher metabolisms -- should aim for at least 1,500 calories per day. Don't exercise to the point of exhaustion. Too much exercise can leave you dehydrated and can actually cause your body to burn off lean muscle tissue instead of fat. Exercise within your target heart rate for the best results.
Warnings
It may be discouraging to aim for only 1 to 2 lbs. of weight loss if you have 25 or more lbs. to lose, but losing weight too fast may be harmful to your health. Always talk to your doctor before starting any new exercise or diet program. Your doctor can help advise you on your workout routine and diet based on your specific medical conditions.
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