1. Rapid Weight Loss Can Be Unhealthy
A sudden loss of weight can have unhealthy side effects. Excessive fasting and a sharp decrease in caloric intake can result in digestive problems and even diarrhea and dehydration. Often, skin will deteriorate in appearance and hair and nails suffer as well. You're also at risk for fatigue, loss of energy and malnutrition from lack of adequate nutrients. New gallstones and the recurrence of old ones also accompany rapid weight loss for some.
2. Fast Weight Loss Is Often Water, Not Fat
Rapid weight loss is not effective because the body usually sheds excess water first, not fat deposits. As soon as you return to a regular diet, or binge out of hunger, you'll put the weight back on, and then some. In order to lose inches, you need to attack the fat stores and not rely on fast weight loss, the "water weight." Since our bodies are designed to store fat for survival, you won't be able to lose a large amount of fat quickly. True weight loss takes place over time as you burn your excess reserves.
3. Losing Weight Rapidly May Lead to Yo-Yo Dieting
If you lose a large amount of weight quickly, you'll usually put it right back on again, beginning a cycle of up-down, up-down yo-yo dieting. This creates an unhealthy pattern, and a large fluctuation in your body size makes life harder in other ways, too, sometime creating mood problems and self-esteem issues. Losing a large amount of weight quickly usually isn't sustainable.
4. Healthy Weight Loss Is About Two Pounds a Week
According to the Partnership for Healthy Weight Management, a healthy weight loss goal for overweight individuals is about 2 lbs per week. Losing weight rapidly--for example, trying to lose 20 pounds in a week--is both unrealistic and potentially dangerous. Limiting caloric intake too much will actually cause the body to slow down its metabolism and thus wind up slowing weight loss. In extreme cases of obesity where health is in jeopardy, more rapid weight loss could be necessary, but should be accomplished with a doctor's oversight.
5. Steady, Consistent Weight Loss Is Better
Rather than losing weight too quickly and risking the negative side effects, set realistic goals for gradual, sustained weight loss. Losing weight is best accomplished with a combination of healthy diet and regular, strengthening exercise. Become fit properly and you'll experience long-term benefits as you reach and maintain a target body size. In this case, the slow, steady dieter wins in the end.
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