When trying to lose weight quickly, half the battle is watching the foods and drinks you put into your body. There are ways to do so, but it seems as if toxic diet culture has shown how to do so unhealthily. Believe it or not, you can manage your diet and lose weight without the negative effects of rapid weight loss.

Whether you’re in a rush to shed some pounds, or looking for easy, quick ways to lose weight, these eating habits will help you get to your goals safely. We spoke with medical expert board members The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure, to give you the rundown on what you should do and why it works. Then, check out the 4 Best Drinks for Rapid Weight Loss, Say Dietitians.

Don’t skip out on the most important meal of the day for rapid weight loss!

According to the Nutrition Twins, consuming a solid amount of protein in the morning helps to keep blood sugar and energy levels stable.

“Protein slows digestion and prevents peaks and crashes that lead to feelings of hunger and sugar cravings, even when you’ve consumed enough calories,” says The Nutrition Twins. “Most people have carb-heavy breakfasts that result in energy crashes a few hours later, and as a result, they end up eating extra calories to get more energy.”

They further state that getting adequate protein at breakfast can promote weight loss, helping to prevent overeating later on as well as energy lulls that prevent exercising.

“Plus, focusing on protein typically means that high-calorie, carb-heavy breakfasts are avoided, making weight loss even more significant,” says The Nutrition Twins.

However, they warn to be sure to include a small portion of a wholesome carbohydrate with that protein to fuel the brain and muscles. This will also prevent cravings.

Fiber plays an important role in sustainable weight loss. It comes packed in wholesome foods like vegetables, fruits, whole grains, and legumes, which help to fill you up with few calories and that stabilize your blood sugar.

“When you fill up on high-fiber foods, you’ll automatically crowd out the more calorie-dense fare, which will help trigger weight loss,” says The Nutrition Twins. “Plus, fiber promotes fullness and research has shown that it may reduce the calories you eat through the day which is key when you’re looking to shed fat at a consistent pace.”

RELATED: 43 Best High-Fiber Foods For a Healthy Diet 

Late-night snacking has been shown to cause slower fat burning, weight gain, and trouble sleeping.

“People typically drop several pounds quickly by cutting these calories that are consumed right before the body (and metabolism) slows down to sleep,” says The Nutrition Twins.

However, if you don’t think you could go to bed without something in your stomach, The Nutrition Twins suggest consuming something small and light, such as a drink that has anti-inflammatory, and weight loss benefits.

For example, a 5-minute Turmeric Golden Milk is soothing and low-calorie that may help you fall asleep with a happy stomach, but also be just what you need to quickly shed excess pounds.

“Research shows chronic inflammation is linked to weight gain and this chai-like beverage contains three of the most potent spices for fighting it: ginger, turmeric, and cinnamon,” say The Nutrition Twins.

Cinnamon also helps to fight nighttime cravings by regulating and stabilizing blood sugar. This prevents dips that lead to mood swings. It also stops emotional choices that typically cause you to reach for sugar for a quick energy boost.

“Eating salad (or vegetable soup) before a meal has been shown to reduce caloric intake at that meal,” says The Nutrition Twins. “It takes the edge off hunger, and fills you up with fewer calories, yet with volume from water and fiber.”

The Nutrition Twins suggest that when you’re looking to lose weight quickly in a sustainable way, one of the best ways to do so is to add more nutrient-packed, wholesome, low-calorie food into your diet. Typically, before a meal. This will get you to eat a lot less of the heavy fare foods at the meal.6254a4d1642c605c54bf1cab17d50f1e

They suggest trying a colorful “detox” salad or this vegetable lentil soup, which consists of a whopping 13 grams of protein and 7 grams of fiber to keep you feeling satisfied.

Magnesium has the power to relax your body, which in return helps to lower cortisol: a steroid that can treat inflammation. When cortisol levels are high, it makes weight loss challenging and has been linked to belly fat.

“Cortisol levels rise and stay high with a stressful lifestyle, so relaxing the body with regular consumption of magnesium throughout the day is helpful to prevent cortisol from continuing to thwart weight loss efforts,” says The Nutrition Twins.

The Twins suggest trying these daily magnesium routines at meals to help:

• At breakfast have almonds and pumpkin seeds on your oatmeal, cereal, or yogurt
• Include beans and/ or whole grains at lunch
• At dinner, include plenty of leafy greens

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If you are trying to lose weight quickly, you’re probably resorting to more “dramatic” ways to help you lose weight. And unfortunately, most may actually sabotage your weight loss goals long-term–and also come with negative health consequences.

“Rapid weight loss can lead to dehydration, it can slow your metabolism, and you may actually lose muscle instead of fat!” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, registered dietitian nutritionist in Charleston, S.C. and member of the Eat This, Not That! medical expert board.

She notes that as a rule of thumb, people should shoot for 1-2 pounds of weight loss per week, “although this can vary based on many factors.” And the Mayo Clinic confirms that a “safe” amount of weight to drop each week is in fact 1-2 pounds.

While it is possible to lose more weight than that in one week, the methods you take to get there can help or hurt you. Here are five eating habits that will hurt your weight loss goals if you’re trying to drop weight quickly. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Cutting back on how much you’re eating likely means you’re drastically decreasing your calories, which may put your body into starvation mode.

“Your body may adjust its metabolism when food isn’t being supplied in adequate amounts, which can wreak havoc on your weight long term,” says Manaker.

Trying to lose weight quickly may also hurt your hydration efforts.

“Some people mistake thirst for hunger, and eat when they are actually thirsty. This can cause consuming too many calories that can lead to weight gain,” says Manaker.

Weight loss supplements are inefficient—and dangerous—when it comes to losing weight quickly. Especially if you’re solely relying on them to drop pounds.6254a4d1642c605c54bf1cab17d50f1e

“Supplements are not a magic bullet for weight loss,” says Manaker. “Taking supplements without modifying your diet will likely not result in the outcomes you want to see.”

RELATED: These 14 Popular Weight Loss Supplements Do Not Work, New Study Says

Some people may assume that cutting back on food still means they can imbibe–but it’s likely hurting your weight loss efforts.

“Alcohol can be loaded with empty calories, which can lead to weight gain,” says Manaker. “Plus, drinking too much alcohol can lower inhibitions, possibly causing people to make unhealthy choices when choosing what they eat.”

Most people assume that “fat-free” foods may hold the key to losing weight quickly. But if you cut out fat completely, you actually are missing out on its weight loss benefits.

“Fat has gotten a bad rap over the years, but healthy fats, like those from olive oil and avocados, can help people feel satiated and support weight loss goals,” says Manaker.

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When it comes to losing weight, watching your diet and adjusting how you eat can play a pivotal role. According to the Harvard Medical School, opting to eat more fruits and vegetables instead of processed foods has a significant result when it comes to burning fat, but past that point, many nutritionists can’t agree on the quickest ways to lose weight. As a result of conflicting information and a variety of available options, 160 million Americans tackle specialized diets each year and collectively dole out $70 billion on weight loss supplements and other diet-oriented consumables advertised to burn off some excess flab.

While many folks might believe it takes a ton of work to successfully eat right and quickly lose weight, a few proven eating techniques and habits can do wonders. Eat This, Not That! caught up with a handful of registered dietitians who came to a consensus over which eating habits can quickly help you lose weight. With a few dietary tweaks, experts believe that these consistent techniques can help you rapidly drop some weight and keep you feeling good through the day.

If you want to supercharge your results, you don’t have to stop at just adjusting your eating habits. Incorporate the 11 Healthiest Drinks for Weight Loss into your daily schedule and see even faster results.

Burning calories actively happens the moment you open your eyes in the morning, and choosing the right breakfast can ensure you don’t end up overeating later in the day. One simple nutrient can make a major difference and adding it to your morning can do wonders.

“Eating whole-grain breakfast foods can help with weight loss because the fiber keeps us satiated and can actually keep us fuller longer, decreasing our overall calorie intake,” Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center, and author of Recipe for Survival said. “It also keeps our blood sugar levels stable which helps with satiety.”

Just make sure you eat the right type of fiber and avoid the 17 Worst ‘Fiber-Rich’ Foods.

Once you select your favorite fiber-packed breakfast, you then need to choose the right beverage pairing to unlock the maximum levels of calorie burning. Luckily, two early morning staple beverages can supercharge how you eat breakfast.

“Drinking black coffee or tea can help with weight loss because it’s essentially a calorie-free beverage that is high in antioxidants and anti-inflammatory which can help promote weight loss,” Hunnes continued. “When we consume coffee with a ton of added sweeteners and high-calorie creamers it’s basically turned into a calorie bomb, which our bodies don’t get satiated from (in the same way they do solid foods), so it’s best to drink them black of very lightly sweetened with a teaspoon of sugar and/or plant-based milk.”

Over the course of the day, keeping track of your hunger can prevent you from overeating, and eating meals slowly and mindfully can help you recognize when you actually are full.6254a4d1642c605c54bf1cab17d50f1e

“Mindfulness is a state of being that focuses on the present moment—being aware and accepting of your thoughts, feelings, and messages from your body,” Alyssa Burnison, MS, RD, LN explained. “When you practice mindful eating, it can have a positive impact on your emotional and physical health, your relationship with food, and possibly, your weight.”

“You are more in tune with your body’s cues,” Burnison continued. “It takes nearly 20 minutes for your stomach to send a message to your brain that you are full. When you slow down and eat mindfully, you recognize when you feel satisfied and stop eating. You may consume fewer calories than if you hurried through your meal, possibly eating more than you need.”

This practice encourages a healthy meal routine and discourages mealtime distractions, ensuring you don’t end up packing on any unnecessary weight while you quickly slim down. This eating habit takes a bit of practice to master, but by following 11 Mindfulness Hacks to Eat Less, According to Experts, anyone can slow down and enjoy their food while losing a few pounds.

You have heard it a million times over—by eating more fatty fish and vegetables, you can ensure you stay fit while shedding some pounds. While many might believe that this eating pattern’s strength comes from fresh, healthy ingredients, its true fat-burning power stems from an essential nutrient.

“A Mediterranean-style eating pattern is often ranked the best for weight loss because it’s easy to adopt and sustain long-term,” Danielle McAvoy, MSPH, RD with Strong Home Gym said. “A key reason the Mediterranean Diet is so effective is that it’s high in fiber from being largely plant-based. Fiber helps keep blood sugar levels stable, which can reduce hunger levels and cravings. Fiber also makes you feel full after eating, which can curb total calorie intake.”

Calorie counting sounds attractive on paper, but the headache of closely monitoring every little thing you put in your mouth can quickly get tiresome. Luckily, intermittent fasting can keep your calorie count down while sparing you the hassle of monitoring your food intake as closely.

“Intermittent fasting is also an effective eating pattern for losing weight,” McAvoy continued. “A major review of the research found that the average weight loss from all intermittent fasting plans was 7-11 pounds over 10 weeks. IF is effective because it encourages the body to burn fat instead of carbs for energy, and limits eating to certain times of the day which limits calorie intake.”

This eating habit can lead to some serious results, but just make sure you do it right and avoid The #1 Worst Intermittent Fasting Mistake.

If you do decide to start intermittent fasting, make sure you do it in a way where you don’t end up skipping breakfast. “Eating breakfast allows the overnight fast to break and provides carbohydrates for energy to function and to perform exercises with energy,” Blanca Garcia, RDN, a registered dietitian at Healthcanal said.

In addition to filling you up for the day and starting your metabolism, The Cleveland Clinic reports that regular breakfasts can improve your cardiac health, lower the risk of diabetes, and much more. If you love starting your day with a hearty meal but need to quickly reduce your weight, make sure you follow The #1 Best Breakfast Habit for Weight Loss for optimal results.

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For most people, breakfast is the easiest meal to make for losing weight. For one, you are at home, not at work, or being tempted by fast food when you’re out and about later in the day. The morning gives you the best control over what you eat. The ingredients for a morning meal can be very simple. You probably already have them in the pantry and refrigerator.

Secondly, eating a satisfying meal that keeps you from snacking or scarfing down a huge lunch has been shown to reduce overall calorie intake for the rest of the day.

“That may be due to the fact that people who skip breakfast tend to have less energy throughout the day or they feel hungrier and end up eating more calories later in the day,” says registered dietitian Reda Elmardi, RD, CSCS, a certified strength and conditioning specialist trainer and owner of The Gym Goat. “However, there is no definite answer as to whether eating a certain type of food for breakfast can help you lose weight. You need to find something that works for you and stick with it.”

If there’s any way to lose weight rapidly, a good place to start is breakfast. We asked nutrition, fitness, and weight loss experts for their opinion and suggestions for their favorite healthy breakfasts that can help you lose weight. Then, for more healthy tips, check out these Sneaky Weight Loss Tricks That Actually Work, Says Science.

No matter what you choose to eat for breakfast, registered dietitian Gaby Vaca-Flores, RD, founder of GlowAndGreens.com, suggests it contains each of the three macronutrients: protein, fat, and carbohydrate. Why? For the reasons mentioned above.

“Balanced meals with all three macros can promote weight loss by keeping you full longer and helping you consume fewer calories throughout the day,” says Vaca-Flores. Her favorite macro-rich breakfast is eggs and avocado on 100% whole wheat toast.

There is also research suggesting that eating two eggs for breakfast can boost weight loss when combined with a calorie deficit.

“This is likely related to the high protein content of eggs which can exert a positive effect on your metabolism and hunger hormones,” she says. “My favorite way to add flavor to eggs with avocado toast is with everything but the bagel seasoning and a few drops of freshly squeezed lemon.”

A protein shake makes a good quick breakfast when time is of the essence. But only if you make it with the right stuff. Too often, people blend up smoothies loaded with calories and added sugars. Even the powdered protein you choose to use can make a difference in improving satiety for weight loss, say medical board experts Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, also known as The Nutrition Twins and authors of The Nutrition Twins’ Veggie Cure. They recommend using pea protein powder for smoothies, noting that a study published in Nutrition Journal found that pea protein was more effective at staving off hunger than whey protein; improved satiety can potentially lead to weight loss.

They often suggest their clients try this recipe for a blueberry smoothie made with pea protein powder. To make it, you’ll need:

• 2/3 cup frozen blueberries
• 1/2 small banana
• 1 scoop (20 g) plain pea protein powder (or a flavor like vanilla)
• 1/2 cup unsweetened almond milk
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• pinch of ground cardamom
• 3 ice cubes
• Optional add-ins: water (to thin the smoothie to your desired thickness), 1/4 teaspoon ground turmeric (for extra antioxidant/anti-inflammatory power), 1 to 2 drops liquid stevia (for extra sweetness if your banana isn’t very ripe or if you want some extra sweetness when using unflavored protein powder)

Blend all ingredients together until smooth, adding water as needed to reach desired thickness.

When you are breaking your overnight fast, make your meal fast. You’re more likely to eat breakfast if you make it simple and quick. Elmardi suggests hard boiling half dozen eggs to keep in the fridge for a quick breakfast or snack.

“Oatmeal with berries is another great way to start off your day because it’s full of fiber, which keeps you feeling fuller longer, and it has plenty of protein and iron,” she says. “A great breakfast option before a workout is protein- and calcium-rich plain Greek yogurt. Add fresh fruit if you want something sweet.”

Protein and fiber are a winning combination for keeping hunger at bay. Here are three super fast low-calorie breakfasts that pair a protein item with high-fiber food.6254a4d1642c605c54bf1cab17d50f1e

• Fiber One Original Cereal with 1/2 cup skim milk and fresh blueberries
• Medium apple with 1 Tbsp. almond butter
• Small pear and a low-fat cheese stick

This high-protein snack or breakfast comes from medical board member Ilana Muhlstein, MS, RDN, in her book You Can Drop It: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate—And You Can Too!.

To make Peanut Butter & Jelly Wonder Whip, you’ll need:

• 1 cup reduced fat (2%) plain Greek yogurt
• 2 Tbsp. peanut butter powder
• 1 tsp. pure vanilla extract
• Liquid stevia (to taste, optional)
• Ground cinnamon (to taste, optional)
• 1/2 cup fresh (or frozen) red grapes, cut in half

To make it, combine the yogurt, peanut butter powder, vanilla extract, stevia (if desired), and cinnamon (if desired) in a serving bowl; mix well. Top the yogurt mixture with grapes. Serve immediately, or store refrigerated in an airtight container for up to one day.

One of the critical steps to losing weight is gaining control over mindless eating. That’s why personal trainer Karisa Karmali, a National Association of Sports Medicine Certified Nutrition Coach and founder of Self-Live and Fitness, recommends high fiber and high-protein smoothies. “Protein increases satiety, which lowers the chances of binge-eating due to not being satisfied with our meals,” she says.

Try her favorite recipe, a high fiber green summer smoothie:

• 1/2 of a frozen banana
• 1 cup of spinach
• 1/2 of an avocado
• 1 serving of vanilla protein powder
• 1 cup of almond milk (or any milk of your choice)
• 1 tsp. of chia seeds (whole or ground)

Blend with or without ice cubes.

If you tire of oatmeal, try a nutty-flavored grain that’s not normally thought of for breakfast but makes a delicious protein- and fiber-rich morning meal. Here’s a popular diabetes-fighting recipe from our book The 14-Day No Sugar Diet.

To make breakfast quinoa, you’ll need:

• 1 cup unsweetened almond milk
• 1 cup water
• 1 cup quinoa, rinsed
• 1 Tbsp butter
• 1 cup blueberries
• 1 cup strawberries, sliced
• 1/4 cup chopped raw walnuts
• 1/2 tsp ground cinnamon
• 1 tsp honey

To make it, combine almond milk, water, and quinoa in a medium saucepan and bring to a boil. Reduce heat to between low and medium. Cover and simmer until most of the liquid is absorbed, 12 to 14 minutes. Stir in the butter. Remove from the heat and let stand for about 5 minutes. Add the blueberries, strawberries, walnuts, and cinnamon and mix well. Drizzle with the honey if desired.

You can make blueberry waffles into a hearty breakfast that will stick with you all morning long by using high-fiber psyllium husk, says medical board member Lisa Moskovitz, RD, CEO of NY Nutrition Group, says in her book The Core 3 Healthy Eating Plan. Derived from the Plantago ovata plant’s seeds, it has prebiotic potential, meaning psyllium can feed healthy gut bacteria, increasing probiotics and promoting a healthier digestive system.

“Psyllium can also increase the production of short-chain fatty acids, which studies show may increase your metabolism and fat-burning,” says Moskovitz.

To make these blueberry waffles, you’ll need:

• 1 cup frozen blueberries
• 1 Tbsp coconut oil
• 1 large egg
• 1/4 cup cottage cheese
• 1 Tbsp psyllium husk powder
• 1 Tbsp vegan vanilla protein powder
• 1/2 tsp baking powder

To make it, place berries in a microwave-safe dish and microwave for 1 minute. Coat the bottom and top the waffle iron with coconut oil so it’s evenly distributed. Crack an egg into a small mixing blow and add cottage cheese, vanilla extract, psyllium husk, protein powder, and baking powder. Mix well. Pour batter over the waffle iron and lower the lid. Cook for 3 to 4 minutes, until slightly golden brown. Let it cool for 1 minute, and then carefully remove it from the waffle iron. Once the waffle is on the plate, finish with a topping of your choice.

When noon rolls around, check out these 11 Healthy, High-Protein Lunch Recipes for Weight Loss.

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If you are overweight, losing weight can be important because healthy body weight is essential to maintain good health. However, losing weight is not just about being slim. It is primarily about being fit and leading a healthy lifestyle. Being overweight or obese may cause many health issues. Similarly, losing weight rapidly is going to cost you your mental and physical health. For example, obesity might lead to diseases such as hypertension and diabetes. Therefore, weight loss may be crucial for obese people.

People try various methods of losing weight drastically. However, losing weight slowly and over a period is much healthier. It comes with fewer health risks than drastic weight loss. Severe weight loss can lead to some health complications. Additionally, it can be hard to maintain.

Losing or gaining a few kilos throughout the year is normal. However, you can achieve healthy weight loss only through diet and exercise. Therefore, if you start losing weight drastically without even trying, you should consult a doctor immediately. 

What is Drastic and Rapid Weight Loss?

Losing more than half to one kilogram per week is rapid and drastic weight loss. It is very appealing. But, unfortunately, it may put you at risk of developing many health problems. For example, you may experience muscle loss, gallstones, nutritional deficiencies, weak metabolism etc. 

People follow special diets called “crash diets” to lose weight quickly. It involves eating fewer than 800 calories per day. It can be pretty dangerous. A healthy adult needs at least 1200-1300 calories per day. Our bodies require adequate energy to perform daily activities without feeling fatigued. We also need it to maintain a stable metabolism. Having only 800 calories does not provide the body with the required energy.

People think that following a calorie deficient diet is more manageable than exercising and helps to reduce weight much more quickly. It can help you burn fat fast. However, the body starts to lose water and muscle mass in that case, leading to many complications, such as dehydration. In addition, it may show an overall reduction in weight. That is because the body starts using glycogen to meet the daily energy needs. Glycogen is the energy reserve for our body. When these stores get used up, the body uses up muscles. As a result, there is more muscle loss than fat. It is also challenging to maintain fast weight loss and quickly slide back into the old lifestyle and eating habits. It can also lead to the development of eating disorders.

Can You Maintain Rapid Weight Loss?

You can lose weight by various methods. But the real challenge is maintaining the lost weight and keeping it off. According to research, people who follow crash diets may regain half of the weight they’ve lost within a year. They also have higher chances of retrieving all the weight they have lost after 3-5 years.

7 Risks of Rapid Weight Loss

1. Muscle Loss

Losing weight and losing fat are two very different things. Losing weight may not always be the same as losing fat. Although following a very low-calorie diet (VLCD) helps you lose weight fast, it can result from muscle and water loss. According to research, following a very low-calorie diet can deplete body mass. Furthermore, following a VLCD comes with some risks like muscle loss. 

2. Metabolic Changes

Your metabolic activity plays an essential role in weight loss. Your metabolism determines how many calories you burn each day. In addition, metabolism helps convert the food you consume into energy. Therefore, having a fast metabolism helps burn more calories, resulting in quick weight loss.

According to a study, losing weight by eating fewer calories may cause you to burn 23% fewer calories per day. That is because your body experiences a drop in metabolic rate. It may result from a change in hormonal balance. Furthermore, a reduced metabolic rate will result in weight regain.

3. Nutrient Deficiencies

Usually, people trying to lose drastic weight tend to skip meals, which causes nutrient deficiencies. While on a low-calorie diet, consuming essential nutrients like folate, B12, and iron can be very hard. A deficiency of essential nutrients causes fatigue, hair loss, anaemia, weakened bones, and poor immune function. Therefore, you should add more unprocessed, raw foods to fulfil these deficiencies. You will also have to add supplements to your diet in severe conditions. However, do not start on supplements without a dietician’s advice.

4. Gallstone Formation

Gallstones are stone-like formations that develop due to undissolved cholesterol in the gallbladder. They can cause severe pain and cramps in the abdomen. According to research, losing weight drastically and rapidly can be a leading cause of gallstone formation. The gallbladder aids in the digestion of fatty foods. When you are not eating enough food, these digestive juices form gallstones. 

5. Dehydration

Rapid weight loss is usually a result of reducing water weight or water loss. According to research, following diets that help reduce weight rapidly can lead to severe dehydration. It will cause symptoms like:

• Discomfort
• Fatigue
• Headaches
• Constipation

It can also lead to severe conditions like kidney stones or impaired kidney function. 

6. Electrolyte Imbalance

The human body continuously adapts to minor changes to operating smoothly. But any extreme change might disrupt the body’s reaction to biological stress, majorly electrolyte balance.

Electrolytes play a significant role in running bodily functions. They help the muscles contract and relax and also regulate heartbeats. Sudden changes in the diet can affect mineral intake, disturbing the electrolytes. It may lead to cardiovascular irregularities and put other organs at risk. However, the heart is at significant risk. Therefore, an electrolyte imbalance due to drastic weight loss increases a heart attack risk.

7. Fatigue

Following a crash diet can help you lose weight pretty quickly. But the extreme calorie deficit makes it difficult for the body to function normally. It can cause severe fatigue. As a result, it may increase the risk of fainting under minimum stress. Other symptoms include:

• Irritability
• Feeling cold
• Muscle cramps
• Dizziness
• Constipation

It might also force you to go back to the original diet. As a result, you will find it challenging to maintain the lost weight. 

Causes of Rapid Weight Loss

Some people lose weight intentionally for better health. However, there can be many reasons for drastic weight loss. Some of these factors will make you lose weight without trying. Some causes are:

Eating Disorders

Having an eating disorder can lead to drastic weight loss. Anorexia and Bulimia are two such eating disorders. People with these disorders obsess over the idea of having a model-like figure. Therefore, they take extreme measures to lose weight. However, it may lead to complications like vomiting or passing stools after a meal. It leads to drastic weight loss, but it is unhealthy.

Disease Conditions

Underlying health conditions are also a cause of drastic weight loss. For example, tuberculosis, HIV infection, and kidney diseases cause sudden weight loss. Therefore, it is essential to get regular checkups. It is also vital to follow a healthy diet. Consult a doctor and follow the prescribed treatment if you have such conditions.

Metabolic Diseases

Having a disturbed metabolism also results in drastic weight loss. People with hyperthyroidism usually experience this. It is essential to consult a doctor in case of such issues. Also, follow the prescribed doses of medications. Changes in quantities can also cause weight loss.

Medications

Certain medicines for thyroid, chemotherapy, amphetamines may result in weight loss. That is because they suppress your appetite or interfere with bodily functions. As a result, they make you lose weight rapidly. 

Substance Abuse

Narcotics usage leads to loss of appetite and dehydration, resulting in weight loss. In addition, using drugs indicates having an unhealthy lifestyle. An unhealthy lifestyle may cause you to lose weight and have poor overall health. 

Healthy Weight Loss

Losing weight at a slow pace is beneficial in the long run. To achieve rapid weight loss, people follow very-low-calorie diets. But according to a study, very low-calorie diets may not be sustainable. However, you can achieve healthy weight loss by reducing calorie consumption gradually. But, of course, you should do it with the guidance of a dietician to prevent any harm to your health.

Studies suggest that building healthy eating habits can help you achieve gradual weight loss. It also helps maintain a healthy weight for a long time. Including more fruits and vegetables, reducing the consumption of carbonated drinks, alcoholic beverages can be some of the healthy habits you can adopt. 

Tips for Healthy Weight Loss

Losing weight at a slow and steady pace is the healthier alternative. It has a higher success rate at managing weight. Here are a few tips that you can follow to achieve weight loss at a healthy pace.

Include More Protein

Having a high protein diet can help boost your metabolism, which can help you lose weight. In addition, it helps keep you fuller for longer without losing any muscle mass. According to research, having a high protein diet can have tremendous long-term effects during weight loss. In addition, it may also help maintain fat-free mass.

Include More Fibre

Adding soluble fibre to your diet can help with weight loss. It helps you avoid food cravings and reduce excess cholesterol. Fibre also helps improve digestion and improves bowel movement.

Reduce Refined Carbohydrates

Sugar and starch products are just a form of carbohydrate. A low-carbohydrate diet is beneficial for healthy weight loss. However, it is vital not to restrict them completely. You should include the correct type of carbohydrates in your diet. For example, complex carbohydrates aid in weight loss because they take longer to digest. You can get them through oats, wheat and other whole grains. On the other hand, refined carbohydrates lead to unhealthy weight gain.

Eat Slowly

Chewing your food properly helps to break down the food much better. On the other hand, binge eating and eating too quickly can make you consume way too much food. Instead, eat slowly and use smaller plates. It will help you control your portion sizes.

Green Tea

Drinking green tea or oolong tea can help your body improve its metabolism. It is important to remember that this does not melt fat. However, it helps the body burn more calories. It does so by improving metabolism. In addition, it has antioxidant properties, which are beneficial for your overall health.

Get Enough Sleep

Having a disturbed sleep cycle can boost ghrelin, a hunger hormone. In addition, it also lowers leptin levels, the fullness hormone. So having poor sleep can lead to increased hunger, making it difficult to lose weight.

Exercise with Weights

Resistance training includes weight lifting. Lifting weights doesn’t only have to be for bulking up. It is also beneficial in burning calories. In addition, it helps prevent muscle loss. Include some weight exercises in your daily routine. Take the help of a professional trainer for better guidance.

Include HIIT Workouts

HIIT is High-Intensity Interval Training that involves a short but intense circuit of exercises. It helps promote anaerobic activity in the body, leading to calorie burn. HIIT usually involves doing a superset of 3-4 high motion exercises for 30-40 seconds without any rest. However, beginners can take breaks in between initially.

Summary

Weight loss is a subject of great interest in this era, especially crucial for overweight people. But, the way you lose weight and the time taken matters. People who are overweight or obese should lose weight to improve their health. It prevents several metabolic diseases like hypertension, diabetes and many more. However, it is essential to lose weight at a steady rate.

Rapid weight loss has adverse health outcomes. Although you need to create a calorie deficit, you should do it with the help of a dietician. Self-planned diets may result in unhealthy weight loss. In addition, including healthy foods and being physically active is the first step. Avoiding junk foods is the second. Therefore, make simple lifestyle and dietary changes to lose weight. You can consult expert dietitians at HealthifyMe for personalised diet plans.

Frequently Asked Questions (FAQs)

Q. What are the drawbacks of rapid weight loss?

A. Rapid and drastic weight loss can lead to various complications. It includes mainly muscle loss, metabolic changes and nutrient deficiencies. In addition, dehydration, electrolyte imbalance, fatigue gallstone formation are other side effects. Therefore, it is better to lose weight over a considerable time than rapid weight loss.

Q. Can losing weight make you sick?

A. Yes, rapid weight loss can make you sick. It can result in nutrient deficiencies, electrolyte imbalance, fatigue, metabolic changes, dehydration etc. However, weight loss is essential for obese people for maintaining proper health. Therefore, adequate nutrition, combined with a balanced diet and exercise, can be utilised as a regime to lose weight steadily.

Q. Can you lose weight without trying?

A. No, weight loss is not possible for a healthy person unless the amount of calories burnt is more significant than the calories taken in. Therefore, you should undertake a proper diet, combined with exercise, to lose weight. However, if you are losing weight without even trying, it can indicate some diseases. Hence, consult a doctor to get yourself diagnosed.

Q. Is rapid weight loss bad for your heart?

A. Yes, rapid weight loss can be a symptom of electrolyte imbalances and metabolic changes in the body. It affects the heart rate, which might adversely affect health. Unrequired weight loss can also lead to abnormal heart rate, which causes health problems.

Q. What are the first signs of weight loss?

A. Loss of muscle mass and decreased energy levels can be symptoms of involuntary weight loss. Therefore, you should consult a physician immediately. However, when you healthily lose weight, you can sense it through the fitting of your clothes, improved energy levels etc. 

Q. What are the disadvantages of weight loss?

A.Rapid weight loss can lead to gallstone formation, dehydration, fatigue and metabolic changes. However, well planned long term steady weight loss through a proper dietary regime is essential since it helps maintain stable, balanced body conditions and muscle definition.

Q. Can less sleep cause weight loss?

A. Yes, loss of sleep can be a cause of weight loss. According to the Journal of Obesity, there is a direct link between weight loss and sleep deprivation. Overweight individuals often have trouble sleeping, which further develops into insomnia. Sleeping less is also directly proportional to an increased propensity to consume less food.

Q. What is considered extreme weight loss?

A. If there is a prolonged loss of over 15kgs in a week, it can be considered excessive weight loss. If you experience extreme weight loss, visit a physician immediately, as it can signify other more deadly diseases. 

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