How to lose weight quickly and not harm your health: a scientific approach

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We have studied dozens of scientific papers so that you can choose the right speed, make a diet and training plan.

How quickly can you lose weight without harming your health

Many people think that rapid weight loss leads to a rapid gain of kilograms after giving up the diet, while slow weight loss, on the contrary, helps to maintain weight. A recent Australian study refuted this idea.

One group of subjects lost weight in 12 weeks, and the other in 36. Then, those who lost more than 12.5% ​​of their initial body weight were followed by a 144-week weight maintenance program.

As a result, 70% of the fastest and 72% of the slowest gradually regained all the lost kilograms. However, in the first group, 81% of the subjects were able to lose 12.5% ​​of their body weight, while in the second group, only 50%.

It turns out that fast weight loss is more effective than slow weight loss.

Dr. Donald D. Hensrud of the Mayo Clinic advises losing no more than 0.5–1 kg per week. In his opinion, when losing weight too quickly, people often lose not fat, but water or even muscle tissue. After all, it's difficult to burn a lot of calories in a short period of time.