Yahoo Lifestyle Why losing weight fast isn't the best approach (sorry)
The start of a new year sees many of us make plans to implement healthy changes, like improving our diet so that it features more veggies or revamping our exercise routine. For some people, the goal will likely be to try and lose weight.
This can be a positive thing if you know that you're overweight, given that your risk of some cancers, heart disease and diabetes increases if you fall into that category, but it's also super important to state that weight loss should only happen a) with the support of a professional, like a GP or personal trainer, b) because you personally know it's the right and healthiest choice for you (and not a result of society's warped beauty standards) and c) in a steady and sustainable way.
Yep, sorry to break it to you but while the idea of losing weight quickly might sound appealing, it can actually be pretty dangerous and may be detrimental to your health – which is the opposite of what you're hopefully looking to achieve. Not only is it better for your body to lose weight over a longer period of time, it's likely to be better for your mind too, and, crucially, it will see your body weight stabilise in the long run.
Here, Consultant Dietitian at City Dietitians, Sophie Medlin, tells Cosmopolitan UK why losing weight fast can be problematic (and remember, if you’re worried about your relationship with food or body image, you can contact Beat for support, the UK’s eating disorder charity, 365 days a year on 0808 801 0677 or visit the website).
Why losing weight fast is a bad idea
1. It's not sustainable
Think of it like running; if you sprint, it’s difficult to go far. But a nice, easy jog will make sure you keep going for longer without running out of steam. Not only that, it can have serious effects on your body.
Sophie says: "Rapid weight loss is associated with crash diets and eating in a way that is unsustainable. In other words, you might be able to get a couple of pounds off but you’re unlikely to be able to keep going or keep the weight off."
2. It could seriously damage your health
Rapid weight loss can be an extreme shock to the system, and in turn can affect your body. "If you do continue to lose weight rapidly, you’ll be at risk of gall stones, electrolyte imbalances that affect your blood pressure and heart rate, hair loss, constipation and hormonal disturbances," Sophie explains.
3. It could also affect your mental health
Of course, it's not just about the physical effects. "Restrictive diets that induce rapid weight loss are also associated with eating disorders like anorexia and orthorexia and cause harm to our relationship with food," says Sophie.
"Healthy weight loss may take a bit longer but the mental and physical risks are far lower and you’re much more likely to keep the weight off in the long term."
4. You could lose too much, too fast
“It’s important to remember that if your weight is already healthy for your height, losing weight will be very hard and you are unlikely to be able to achieve it in a healthy way," says Sophie. "Start by asking yourself why you want to lose weight and see if you can find alternative ways to improve your self-esteem."
What changes should I make to lose weight slowly?
So in other words, crash diets are not the answer. But to sustain weight loss in a healthy way, you’ll probably need to make some simple basic changes to your everyday diet. Sophie says: "First of all, before you think about what you’re eating, you need to think about why you’re struggling to eat well.
"Everyone knows the basics of healthy eating: Fruit and veg, nuts and seeds, lean protein, wholegrain carbs. These basic healthy eating principals will work for everyone if we’re able to stick to them and we eat when we’re hungry and stop when we’re full.
“The problem with eating well arises when we are stressed, tired, bored or lonely or we have lost the connection with our appetite due to crash diets. We can also feel less able to manage our diet well when we’re surrounded by temptation all the time.”
So, perhaps at this point it’s a good idea to look at your food habits and make some easy changes. "Overeating is a symptom of a problem, it isn’t the problem," Sophie adds. "Start by writing down the times in the day when you’re eating for reasons other than physical hunger and reflect on what was going on in that moment or on that day."
How can I sustain weight loss?
The hardest part for many is sustaining weight loss after you’ve first managed to lose it - but making changes to your lifestyle will ensure this eventually becomes natural to you. "Sustaining weight loss will require you to find a way of eating that still allows you to eat with friends and family, celebrate Christmas, Easter, birthdays and go on holiday without worrying about what you’re eating," says Sophie. "This will mean that you will have to feel comfortable eating from all the food groups and not having strict rules that you feel anxious about breaking.
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"Sounds impossible right?! That’s the myth that ‘diet culture’ has sold you. Once you’re comfortable with your relationship with food and you make conscious choices to give your body food that nourishes it rather than starving it because you hate it, everything gets easier and your weight will naturally settle to a place that is healthy for you."
So the key is finding out what’s a natural, healthy weight for you and making small dietary changes to maintain it - without setting extreme goals.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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