What is A Safe Rate of Weight Loss On A Long-Term Basis For Most Overweight People?

According to experts, it’s best and safest to lose weight gradually. According to the Academy of Nutrition and Dietetics, shedding pounds too quickly causes muscle, bone, and water loss.

Therefore, you’ll need to work with a doctor to achieve beneficial results. Read on to find out more on how to lose weight safely.

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What is considered fast weight loss?

A person should lose one to two pounds every week, according to health experts. Unfortunately, most people lack awareness when losing weight by consuming less than 1000 calories a day, intense workout sessions, and crash dieting.

A speedy weight loss may trigger a plethora of illnesses such as gallstones, muscle degeneration, and nutritional deficiencies.

Eating fewer calories than you burn makes your body use up the glycogen stores. On the other hand, you lose more weight at the beginning of the weight loss journey. It is because the body excretes extra water that you have been retaining.

Risk factors of fast weight loss:

While rapid weight loss is tempting, diet and lifestyle experts discourage it. Let us discuss the risks involved:

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Muscle loss:

Because there’s a nutritional imbalance, the body starts losing protein. So, in other words, when we diet, our body recognizes energy loss, and therefore, muscle loss begins.

Slow metabolic rate 

Metabolism determines the number of calories our body burns in a day. Studies found that losing weight by eating fewer calories causes you to burn 23% fewer calories in a day.

The hormone imbalances also affect your metabolism. Fresh fruits like strawberries, grapefruit, guava, peaches, and oranges are excellent metabolism boosters and help reduce weight. 

Deficiency of nutrients:

In crash dieting, there are always going to be several nutrient deficiencies. Important nutrients like vitamins, iron, folate, and many more start depleting, wreaking havoc on the system.  

Consuming a malnutrition diet may cause the following problems: 

Lower immunity:

The food we consume says a lot about our health. For example, eating an imbalanced diet leads to infectious and autoimmune diseases. 

Extreme Fatigue:

Extreme fatigue occurs when your body is not receiving enough iron and folate.

It also leads to anemia which causes symptoms, including pale skin, depression, constipation, brittle nails, hair thinning, difficulty in thinking and concentrating, and much more.

Hair Loss:

Hair consists of a protein called keratin, and it is found in fingernails, toenails, and skin. Not consuming enough protein in a diet leads to hair thinning and loss.

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However, a diet rich in B, C, and E strengthens and promotes hair growth. A multivitamin containing iron, zinc, folate, and calcium is also very beneficial.

Brittle bones:

People that are on fad diets are more prone to bone diseases like arthritis and osteoporosis. It is because they lack vitamins D and C that cause bones to become weak.

However, eating a balanced diet and consuming less processed food can avoid nutrient deficiencies. Also, the nutrient phosphorus helps strengthen bones and teeth, aids in digestion, and reduces weakness.  


Following a diet that contains the right amount of fruits, vegetables, and meat keeps your body well-nourished and hydrated.

The fad diet might shed weight quickly but is unable to keep your body hydrated. Therefore, it is important to hydrate to keep cells, tissues, and organs functioning. 

Is long-term weight loss possible?

Obesity research confirmed that long-term weight loss is not always possible. One in three out of people gain back the weight they lost.

Long-term weight loss success rates

According to studies, almost 20% of overweight people successfully maintain their new weight. 

What is a healthy weight range for a woman who is 5’5″?

At 5 feet, 5 inches tall, a woman should weigh between 133-140 pounds. 

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