While extreme weight loss methods and fad diets may seem appealing at first, unhealthy ways to lose weight fast can have serious consequences. Even short-term, extreme ways to lose weight can have long-term costs.
Read on to find out what is considered extreme weight loss and what to try instead of extreme diets for weight loss.
What Is Considered Extreme Weight Loss?
Unexplained or unintentional weight loss might sound nice, but it can actually lead to dangerous health conditions. Fat loss can occur without extreme measures, but rapid methods often seem attractive and flashy.
Unexplained weight loss is generally defined as a loss of 5% body weight (or more) over a time period of 6 to 12 months. To put this in perspective, if you weigh 200 pounds then a loss of 10 pounds or more would be considered unexplained.
According to the National Institutes of Health (NIH), you should lose no more than 1 to 2 pounds a week over the course of six months if you are trying to lose weight intentionally. In fact, the Centers for Disease Control and Prevention (CDC) reports that people who lose and sustain weight at this rate are more likely to maintain their progress.
Losing amounts larger than 1 to 2 pounds per week could be considered extreme, and may even lead to dangerous consequences.
The Risks Of Extreme Weight Loss
At this point, you may be thinking “I wish I could lose 10 pounds in the next 6 months”. However, there are some other things you may lose along with dropping body weight that quickly. Rapid weight loss can cause:
• A reduced metabolism
• Calorie deficit
• Drops in blood pressure
• Electrolyte imbalance
• Hair loss
• Loss of nutrients
• Mood swings
• Muscle loss
• Regaining the weight quickly
• Unbalanced hunger hormones
When you don’t get enough calories, you may lose weight. However, that weight loss comes in the form of losing valuable muscle mass and nutrients (instead of fat). This can make you unhealthier in the long run, even though the number on the scale is going down.
3 Unhealthy Ways to Lose Weight Fast
Unhealthy ways to lose weight seem to exist around every corner. While this list is by no means extensive, it lists some of the top ways you may be exposed to extreme or fad diets for weight loss.
Here are three extreme diets or practices to stop if you want to encourage long-term health.
1. Supplements Marketed for Weight Loss
When it comes to “natural” supplements, it is best to beware. The use of natural supplements marketed for weight loss can be harmful, and that there is insufficient evidence to support common claims.
Experts are quick to remind users that you’re unlikely to see the outcomes you desire with weight loss supplements, and may even see some unwanted consequences. Side effects of fat burning supplements range from slight digestive discomfort to liver or kidney failure.
2. Time-Restricted or Fasting Diets
Another class of diet plans lacking evidence is a type of calorie restrictive diet called time-restricted dieting. These include popular plans such as:
• Ketosis-inducing diet
• Extreme fasting
• Fasting mimicking diet
The “science” behind these diets may seem to make sense, but the health benefits are inconsistent. Plus, they are often promoted for health conditions they aren’t medically approved to treat.
3. Rapid Weight Loss Diets
Rapid reduction in weight is not only extreme but can be unsafe. If you’re a “yo-yo dieter,” meaning you go on and off new diets all the time, you may be susceptible to extreme diets that promise rapid weight loss.
Ultimately, a lifestyle of well-balanced, nutritious meals combined with adequate exercise is still the best method for sustaining weight loss over a longer period of time.
What to Try Instead of Extreme Weight Loss Methods
As mentioned above, short-term methods rarely bring long-term results. Instead of quick, so-called solutions, here are some science-backed practices to try (starting as soon as today).
Meet with a Dietitian
This may sound like cliche advice, but it actually works. One study reported that people who met with a dietitian lost an average of 2.6 pounds between sessions while those not meeting with a dietitian actually gained 0.5 pounds.
A dietitian can help you plan nutritionally adequate meals for weight loss that won’t feel like you’re missing out on anything.
Don’t Label the Weight
Water weight, baby weight, and the list goes on. Instead of labeling the weight, start thinking of what you could do to start living healthier (regardless of where the weight came from).
Choose positive eating habits over crash diets for lasting success keeping those unwanted pounds off.
Focus on Whole Foods Instead of Restriction
Healthy eating should be focused on the abundance of options, not a restriction of food choices. A healthy diet, even one focused on fat loss, can include the following:
• Fruits and vegetables
• Lean protein
• Whole grains
• …and even dessert (on occasion)
Remember to Support Yourself
Beyond weight loss, be sure to support your health in helpful ways. This can include:
• Quality sleep
• Exercising regularly (but without obsession)
• Stopping smoking and reducing alcohol intake
The Last Word On Extreme Weight Loss
The bottom line is that a “quick fix,” “magic pill,” or overnight transformation won’t work in the long term. Instead of extreme weight loss, slow and steady progress should be your goal.
Pursue more sustainable methods, like regularly eating well and exercising in ways you enjoy each day.
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