Introduction

When it comes to shedding pounds, the conventional wisdom says slow and steady is the way to go. Make gradual lifestyle changes you can sustain long-term rather than crash dieting, right? While there's certainly wisdom in that approach, recent research shows that in some cases, faster weight loss of more than 2 pounds per week can actually be quite beneficial. Here's a look at when rapid weight loss makes sense and how to tell which approach is best for you.

The Case for Fast Weight Loss

To lose weight, you need to maintain a calorie deficit, meaning you take in fewer calories than you expend. The bigger the deficit, the faster the weight comes off. Some studies show people who lose weight rapidly are more likely to regain it. That's because when you lose weight, your metabolism adapts and you burn fewer calories. So when weight loss stops, you have to keep eating less than before just to maintain your new weight.

However, more recent research indicates that losing more than 2 pounds weekly can still be sustainable for certain people. Those who keep the weight off long-term tend to be the ones who have made really effective, lasting changes to their eating and exercise habits. Seeing results quickly can also be a powerful motivator to keep up those healthy changes.

Additionally, studies show rapid weight loss can lead to greater improvements in cholesterol levels, insulin sensitivity, blood sugar control and other health markers compared to gradual weight loss. These positive impacts on overall health and well-being may make it easier to maintain the weight loss over time.

There are also situations where fast weight loss is medically necessary, such as before a life-saving surgery or when a person's weight itself is life-threatening. In these cases, whatever gets the pounds off quickly and safely under a doctor's supervision is the best approach.

When Slow and Steady Is Better

On the flip side, losing weight too rapidly does have potential drawbacks. While you may drop pounds quickly at first, it can lead to burnout if the changes prove too restrictive to sustain. Crash diets that cut out entire food groups or slash calories drastically tend to be short-lived. Most people find a smaller deficit of 500-750 calories per day more manageable over the long haul.

Very fast weight loss also causes you to lose more muscle mass and body water compared to a slower pace. Since muscle boosts your metabolism and becomes harder to build and maintain with age, preserving lean muscle should be a priority, especially if you don't have much to begin with. Keeping weight loss to 1-2 pounds per week may help you retain more metabolism-revving muscle.

How to Transition from Fast to Sustainable Weight Loss

Whether you started off losing quickly and want to downshift, or are struggling to keep up a rapid pace, these strategies can help you avoid yo-yo dieting and set yourself up for lasting success:

• Ease up on calorie restrictions. Strict diets that forbid entire food groups or cut way back on calories can make you miserable. Few people can avoid carbs forever. Try loosening the reins a bit - maybe allow yourself a couple guilt-free desserts per week. Avoid deprivation that can trigger an all-out binge.
• Cut back on exercise. Overexercising increases injury risk and burnout. If your current routine feels unsustainable, try scaling back to 4-5 workouts per week or shortening your sessions. Focus on staying active in an enjoyable way.
• Think about what to add vs. subtract. Reframing your mindset can make healthy eating feel more abundant and less depriving. Instead of obsessing over "bad" foods to remove, focus on adding in more fiber-rich produce and wholesome fare to naturally crowd out the junk.

The Bottom Line

For some people, especially those with a lot of weight to lose, a fast initial weight loss of more than 2 pounds per week can jumpstart their journey and propel them to long-term success - if they transition to sustainable healthy habits. For others, a slow-and-steady approach works better. The key is finding a plan you can stick with not just for weeks or months, but for life. If you're unsure, consult with your doctor or a registered dietitian to determine the best approach for your goals and lifestyle.