I think it is safe to say that no one wants to lose weight slowly. Especially as it takes a lot of effort (mental and physical), sacrifice and put a dent in our social life. So, when we see the promise of fast weight loss or 'drop a dress size in a week', it catches our attention! That 30 second reel showing someone's dramatic weight loss doesn't show you all the micro behaviour changes that happened consistently over many months or years. Instead we put down the phones with a very strong impression that all we need is some novel and often very restrictive diet to solve all our weight loss concerns.
But is all this focus on dramatic and fast weight loss any good for us in the long run? Or is it actually making weight loss harder?
Why losing weight too quickly can be harmful
When someone tells you they have lost several kilos of weight just in the first week or two of starting a new diet, what you are witnessing isn't all fat loss. Most of that initial weight loss is actually water. This is because your body has 'ready to go' energy (called glycogen) stored in your muscles and liver. Each gram of glycogen holds about three grams of water. So, when you drastically cut calories, your body burns through your glycogen stores first which releases all that stored water as well.
And when people return to more normal eating (or those weekend cheat days), the glycogen rushes back into your muscles (along with 3 times its weight as water). This is why weight can so quickly return with a seemingly very small change in diet. This can leave people thinking that there is something wrong with their body and that they only need to 'look' at bread and their weight balloons. This can lead you to 'throw in the towel' and think there is no point to trying to eat healthily.
What is a safe rate of weight loss?
Rapid weight loss (considered to be more than 1 kg or 1% of your body weight per week) is reported in research to lead to significantly more loss of bone density, lean muscle and increase your risk of developing gallstones when compared to a more moderate weight loss (<1kg per week).
Rapid weight loss also means you have made some pretty major cutbacks in your diet which can lead to low energy, nutrient deficiencies, dizziness, dehydration and reduced physical activity. If you are considering a rapid or severe decrease in calorie intake, it is best to speak to your GP first and enlist the help of a dietitian who can guide you through the dietary changes safely.
How to lose weight safely?
Below are the key tips to consider when setting up a plan for your personal weight loss journey that will set you up for success.
- If you have a medical condition or are taking medication, it is best to have a chat to your GP first so they can monitor your health and make any adjustments to your medication as needed. They are also a great person to speak to about what support is available in your area to ensure a smooth start. You may be eligible for Medicare rebates for appointments through a Chronic Disease Care Plan which your GP can set up for you.
- Ensure you are meeting your body's nutritional requirements. Reaching your goal weight may take many months, so ensuring your diet is nutritionally adequate will protect you against vitamin or mineral deficiencies and related health issues.
- Ensure you are getting enough protein and fibre to keep you feeling satisfied and energetic through the day. It is normal to feel hungrier when you are reducing your calorie intake, however including lean protein and plenty of vegetables and whole grains at each meal will take the edge off and make it easier to take your mind off food so you can get on with your day.
- Find movement that you enjoy so that you can incorporate it into your day. Moving more and sitting less is the key to reducing weight while maintaining enough food intake to meet your needs.
Sustainable weight loss isn't about quick fixes or dramatic transformations—it's about creating lasting habits that support your health for years to come. While the promise of rapid results might be tempting, slow and steady wins the race when it comes to consistent and long-term weight loss. By focusing on gradual changes, balanced nutrition, and enjoyable movement, you're not just losing weight—you're building a healthier relationship with food and your body. Everyone's journey is unique so seeking professional guidance from your GP or a dietitian can make all the difference in creating a safe, effective plan that fits your lifestyle. Your future self will thank you for choosing the sustainable path over the quick fix.
