Written and medically reviewed by Nicole Grant, RD
In a world obsessed with immediate results, the allure of quick-fix weight-loss solutions is undeniable. Yet true and lasting health transformations rarely happen overnight. In fact, fast results usually come at the expense of health and happiness, which is why over 90% of people who lose weight ultimately gain it back — they simply cannot stick to their rapid weight-loss solution in the long term.
If you’re looking to lose weight and keep it off, fasting offers a steadier, more sustainable approach.
Why Losing Weight Quickly Isn’t Sustainable
Rapid weight loss might sound enticing, but unfortunately, science has shown that it’s often not sustainable and may even come with health risks. Losing more than 2 pounds per week typically results from extreme changes such as drastically cutting your calorie consumption, eliminating a major food group, and/or exercising more often and more vigorously — practices that are hard to maintain over time.
The speed at which you lose weight may also predict your chances of regaining that weight back. Typically, the quicker the drop in weight, the higher your chances of gaining it back. Very low-calorie diets can lead to significant weight loss initially, with some studies showing an average of 17.9 kg (16%) weight loss in 6 months. However, the data show that most participants can’t maintain such a restrictive diet and regain the majority of that weight back within 36 months.
Perhaps most worrisome is the fact that accelerated weight loss can lead to unintended health consequences such as loss of muscle and increased risk of nutrient deficiencies. In a study in the journal Obesity, 5 weeks of very low caloric consumption (~500 calories/day) resulted in significant loss of lean body mass (rather than the fat you want to be losing!). In addition, cutting out entire categories of foods can lead to nutrient deficiencies that negatively impact your energy, immunity, and cognition, and can even accelerate aging and increase your risk of chronic disease.
Setting Realistic Expectations: What’s a “Good” Pace for Weight Loss?
Every person’s weight-loss journey is different; your age, current weight, activity levels, and health status all factor in. However, studies have shown that intermittent-fasting protocols can produce about 2–5% weight loss within 28 days and that a safe rate of weight loss will typically average out to about 1–2 pounds per week.
Setting realistic expectations also means recognizing that progress isn’t always linear, and there will be peaks and valleys. As you lose weight, your energy expenditure can decrease, meaning you burn fewer calories at rest. This can often be a reason for plateaus in people’s weight-loss journeys. Additionally, gaining muscle — which weighs more than fat — can also look like “stalled progress” on the scale. With time, the body adjusts to these changes, and you can resume weight-loss progress, but remember: The number on the scale is only one part of the weight-loss story. Non-scale victories (such as improved energy levels, better sleep, enhanced mood, and positive changes in body composition) can be equally significant indicators of health progress!
How Fasting Lays the Foundation for Long-Term Weight Loss
Compared to traditional caloric restriction, intermittent fasting is a superior strategy for long-term weight loss. It has better adherence rates, puts you at less risk for muscle loss, gives you more flexibility with what you can eat, and can easily be incorporated into most lifestyles.
Fasting Is Sustainable
Intermittent fasting routines tend to be easier to follow in the long run compared to traditional calorie-restricting approaches. Intermittent fasting protocols of 12–18 hours have adherence rates as high as 87% at the 12-month follow up, and trials report up to 98% overall compliance (meaning people don’t cheat!). This is likely because fasting is flexible, so it fits into your routine better and doesn’t demand difficult food choices at every meal.
Fasting Burns Fat While Preserving Muscle
Very low-calorie diets often result in high loss of muscle. Fasting, on the other hand — particularly when combined with resistance training — can promote fat loss while preserving or, in some cases, even building muscle mass. This is pivotal for long-term weight management, as muscle tissue is more metabolically active than fat and assists in maintaining a healthy basal metabolic rate so that your metabolism doesn’t slow dramatically as you lose weight.
Fasting Doesn’t Restrict Your Food Choices
Because intermittent fasting focuses on when you eat, rather than what you eat, it’s easier to eat more nutrient-dense foods and foods you enjoy eating, which can reduce the risk of weight regain. By not imposing strict dietary restrictions, fasting can also foster a healthier relationship with food, prevent feelings of deprivation, and make it easier to maintain in the long term, ultimately supporting sustainable weight loss and overall well-being.
Fasting Fits Your Lifestyle
Finally, fasting presents an adaptable framework that seamlessly fits with most modern lifestyles. Instead of grappling with complex diet plans, weighing foods, or counting every calorie, you simply need to decide when to start and stop your fast — and your schedule doesn’t need to be identical each day! This flexibility means that whether you’re a busy professional, a stay-at-home parent, or anyone in between, fasting can be tailored to suit your routine.
Conclusion: Slow and Steady Wins the Weight-Loss Race
The promise of quick fixes, while tempting, are often short lived. As science continues to emphasize, a balanced approach that aligns with your body’s natural rhythms and metabolic processes is more likely to yield lasting benefits. Intermittent fasting stands out as a practice deeply rooted in human history and backed by modern research, offering both flexibility and effectiveness. True health transformations take time. By pacing yourself and focusing on a sustainable fasting practice, you can better ensure that the weight loss and health gains you achieve are long lasting.
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