What researchers say about rapid weight loss?
People who are determined to lose weight should stop believing that losing extra kilos slowly works best. Eating vegetables and salad instead of a cheeseburger for a day will not cause a noticeable weight loss in a week. It is ironic to expect good weight loss outcomes with just a little effort and a small change in the diet, it simply does not work that way. A diet loaded with sugar and carbohydrate is the most common behavioral factor causing obesity. In comparison, people can easily manage their weight by maintaining protein and fat in the diet.
“We do not simply make conclusions because of quick and superficial beliefs; rather we make conclusions based on clinical observations that are supported by scientific evidence.” – Soren & Arne
Several studies show that body fat is highly associated with the consumption of sugar, carbohydrates, and processed foods. Because of this faulty diet, it is important to reduce carbohydrates to address the obesity problems.
Authors of obesity research encourage a strict energy restriction and compliance of carbohydrates to induce weight loss. There is not much evidence that can contradict the conclusion. Following a diet with strict carbohydrate energy restrictions to lose weight, is an accurate fact, supported by research and science.
Weight Loss Myths Untold:
Gradual changes vs. Drastic changes in the diet
Lots of people claim that gradually changing the diet is more effective and has a long term effect. It is but logical that small changes in the diet will lead to small weight loss. Truth is small changes in the diet will only lead to poor compliance to the prescribed diet.
Studies conducted at the Pennington Biomedical Research Center and Laboratory of Biological Modeling revealed that people who were prescribed with small changes in the diet were found to have few changes in weight because of poor compliance and frustration from small and slow weight loss.1
TRUTH: Drastic changes in a diet plan for a shorter period are scientifically proven to be more effective because it makes people adhere or comply with the short term diet prescribed. People most often get tired of a long-term calorie restricted diet and get frustrated with the minimal weight lost every week.
MYTH: Set a realistic weight loss goal.Different rules and guidelines occur when people are looking to lose weight. They often dream of high weight loss expectations but are often limited by the so-called ‘realistic weight-loss goal’.
According to the Association for Study of Obesity, overweight women had high weight loss goals and dreams. Participants exerted more effort in order to attain the high self-imposed goal. Because of this, women who set a higher goal had more significant weight loss after 18 months. 2
TRUTH: Set your own weight loss goal and don’t let others restrict you from doing so. People who dream higher do achieve greater rewards in the long run.
MYTH: Slow and gradual weight loss is preferred for long term effects.
Another fault the society has imposed on people who want to lose weight is the notion that they should take it at a slow and at a gradual rate. Truth is that fast weight loss is better and can actually yield rapid fulfillment of the goal.
A randomized study was conducted to know the difference of the initial rate of weight loss compared to the follow-up weight. The study revealed that people who had rapid weight loss were able to lose more weight which lasted for a year after starting the diet plan.3
TRUTH: Rapid weight loss is easily maintained by people who felt a beneficial and helpful effect. Rapid weight loss can even lead to more motivation and more weight loss.
If you are ready to get started…
- Heymsfield, S. (2011). Energy intake: reduces as prescribed. The American Journal of Clinical Nutrition. Retrieved from:http://ajcn.nutrition.org/content/94/1/3.full
- Linde, J., Jeffery, R., et.al. (2012). Are Unrealistic Weight Loss Goals Associated with Outcomes for Overweight Women? Obesity: Research Journal. North American Association for the Study of Obesity. Retrieved from:http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.65/full
- Toubro, S., Astrup, A. (1997). Randomized comparison of diets for maintaining obese subjects’ weight after major weight loss: ad lib, low fat, high carbohydrate diet v fixed energy intake. British Medical Journal. Retrieved from:http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2125573/