Thinking about losing weight?
Here’s why going slow and steady is the best way to reach your goals – and keep the weight off.
When it comes to weight loss, it’s tempting to aim for quick results.
But losing weight too fast can harm your health and make it harder to keep the kilos off in the long term.
What’s a Safe Weight Loss Rate?
Experts often recommend aiming to lose between 0.5 to 1 kilogram per week. This pace allows your body to adjust gradually, reducing the risks of muscle loss, nutritional deficiencies, and fatigue.
The key here is creating a manageable calorie deficit by eating fewer kilojoules than you burn.
Research overwhelmingly points to longer-term success for those who lose weight at a slow and steady pace. For example, a study published in The British Journal of Nutrition found that gradual weight loss leads to better long-term success. Participants who lost weight slowly were more likely to keep it off, compared to those who lost it rapidly. This approach also helps build healthy habits that stick.
The Bottom Line: Aim for small, consistent progress each week to achieve lasting results.
Why Losing Weight Slowly Works Best
Safe weight loss ensures your body burns fat while preserving muscle. This balance is vital for maintaining your energy and metabolism. Rapid weight loss, on the other hand, can lead to fatigue, gallstones, or even rebound weight gain.
Crash diets or extreme calorie restrictions are often unsustainable. They leave you feeling hungry, irritable, and less motivated to stick to a plan.
Not to mention, studies show that for most people, these types of diets just don’t work in the long-term. These studies even show that up to two thirds of dieters regain more weight than they lost on the diet!
A gradual approach helps you feel better physically and emotionally, making the process more enjoyable and sustainable.
Quick Tip: Instead of cutting out entire food groups, focus on portion control and balanced meals to create a sustainable calorie deficit.
How to Lose Weight Safely
Start by cutting approximately 2,000 kilojoules (500 calories) per day through a mix of diet and exercise.
You can achieve this by eating smaller portions, swapping out high-calorie snacks for fruits or nuts, and incorporating regular physical activity.
Cardio exercises like brisk walking, swimming, or cycling help burn kilojoules, while strength training builds muscle, boosting your metabolism.
Research highlights that combining exercise with moderate dietary changes leads to better weight loss results than focusing on diet or exercise alone.
Try This: Take a 30-minute walk after lunch or dinner and choose whole grains instead of refined carbs.
Get Personalised Support for Safe Weight Loss
At My Weight Loss Clinic, we understand that every weight loss journey is unique. That’s why we create personalised plans tailored to your lifestyle, goals, and needs. With expert guidance and ongoing support, we’ll help you lose weight safely and effectively.
Ready to get started? Book a consultation today, and let us help you build a plan that works for you. Don’t wait—start your journey to a healthier, happier you today!
Further Reading – References
Jakicic, J. M., Marcus, B. H., Gallagher, K. I., Napolitano, M., & Lang, W. (2003). Effect of Exercise Duration and Intensity on Weight Loss in Overweight, Sedentary Women. JAMA, 290(10), 1323. https://doi.org/10.1001/jama.290.10.1323
Larky, D. A., Bagheri, R., Abbasnezhad, A., Tinsley, G. M., Alipour, M., & Wong, A. (2020). Effects of gradual weight loss vs rapid weight loss on body composition and resting metabolic rate: A systematic review and meta-analysis. British Journal of Nutrition, 124(11), 1–26. https://doi.org/10.1017/s000711452000224x
Mann, T., Tomiyama, A. J., Westling, E., Lew, A.-M., Samuels, B., & Chatman, J. (2007). Medicare’s search for effective obesity treatments: Diets are not the answer. American Psychologist, 62(3), 220–233. https://doi.org/10.1037/0003-066x.62.3.220
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