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We’re fairly renowned for getting people pretty substantial and relatively quick results.
Often when they’ve struggled to get them in the past.
When that is your MO, you get a certain amount of ‘feedback’.
Replies to these blogs saying a version of “Everyone knows slow weight loss is better”.
We know of several local FitPros who tell people that the quick results we achieve are “unhealthy”.
And that their, slower approach is better.
Now, of course, they are entitled to their opinions.
But what does the research say?
Because we like to work off research rather than just something interesting we read on the internet.
Or something we “just know, I suppose”.
Well, you’ll (hopefully) be unsurprised to hear that the research agrees with us.
Slow Weight Loss vs Quicker Weight Loss
As long as someone isn’t doing something bad for their health, losing weight quicker is no more or less unhealthy.
Probably a little bit more healthy if anything as you’ll spend less of the rest of your life carrying the extra body fat, which the research shows increases the likelihood of multiple health issues.
What people usually mean is that they think quicker weight loss leads to an increased likelihood of weight regain.
We’ll come to that later.
So what about quick vs. slow weight loss in terms of effectiveness.
Well, the overwhelming majority of studies show quick to be more effective.
Take a recent one.
A ‘rapid’ weight loss group of 97 people who looked to lose 1.5kg a week for 12 weeks.
A ‘gradual’ weight loss group of 103, looking to lose 0.5kg a week for 36 weeks.
Same overall goal.
In the rapid group, 3 dropped out through lack of adherence and 76 hit their target.
In the gradual group, 18 dropped out and 52 hit the target.
97% completion and 78% completion vs. 83% and 50%.
Funnily enough, vaguely similar figures to what we get on our 20lbs challenge where people are looking to lose 1.1kg a week.
I’d like to say the slower group got similar success to our competition that bad mouth us.
But they haven’t got single success story on their site or Facebook page, so I can only assume 0% 😉
Why Slow Weight Loss Can Be Less Effective
Sure, it’s counter-intuitive.
Little changes over time seem to make more sense.
But we’re dealing with people here.
We’re not always completely rational (just ask my wife).
We feel we can stick to slightly bigger changes shorter term.
We get demotivated by the slower progress.
It’s “I’ve made some changes, have lost a little weight but not enough so anyone notices”
vs.
“I’ve made a few more changes and every time I see people they’re all like “Wow – look at you””
As always, you can do it how you like.
Slower works better for you, then that’s cool.
If you’re happy, we’re happy.
Want some rapid, comment provoking changes?
As long as you’re not doing anything that will be bad for you, we’re game.
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So, what about the long term success of quick and slow weight loss?
Near identical in most studies.
144 weeks later in this one, the average regain was 10.4kg v 10.3kg.
But that’s from those that had lost the weight.
So the total weight reduction of the group as a whole was better in the rapid group.
But either way, it’s a kinda separate conversation.
How to transition from progress to maintenance.
Whatever the pace of the progress.
And that’s something we put a lot into.
Keeping people going long term.
Are we perfect at it?
Nope.
But we’re getting closer by the day.
Are we way better than most?
I’d like to think so.
But, either way, the point is slow weight loss isn’t better.
Ultimately, the one you feel works best for you is best.
Much love,
Jon ‘Tortoise’ Hall and Matt ‘Hare’ Nicholson
P.S. Want to get off to a quick start? The 21 Day Summer Slimdown meeting is next week now. Check RISE in Macclesfield’s briefing meeting for more details 🙂
RISE Macclesfield – myrise.co.uk
Serious transformations. Fun times!
Enter your details at myrise.co.uk for more information about what we do.
Or check out our monthly find-out-more meeting if you want to learn more about our free ’20lbs weight loss in 8 weeks’ and ‘Beach Body’ challenges –> myrise.co.uk/briefing-meeting
