Dangers of Rapid Loss

The Dangers of Weight Loss that is too Rapid:

     Medical authorities recommend losing no more than two pounds per week. When this is done through increased exercise and decreased calorie intake, weight loss will be due primarily to fat loss.

     It may be possible for some people to lose a maximum of four pounds in a week without dehydration, but muscle tissue will be lost along with the fat. It is not possible to lose weight faster than this without dehydration occurring.

Here are some of the dangers of loosing weight faster than that:

* Losing more than 2% of one's body weight (3 pounds for a 150 pound individual) in less than 24-48 hours will result in a decrease in aerobic performance and endurance.

* Crash dieting to lose weight fast causes our body to go into what is known as the starvation response, in which the body will favor conserving and storing body fat and burning muscle tissue for energy.

* Losing more than 5% of one's body weight (7 Н pounds in a 150 pound individual) in less than three-four days (72-96 hours) will negatively effect power, muscle endurance, aerobic performance, muscle strength especially in the large muscle groups of the legs, and mental concentration. Such weight loss can also decrease the body's ability to cool itself.

* Losing more than 2% in 24-48 hours or 5% in 72-96 hours does not seem to have any negative effect on performance lasting less than thirty (30) seconds.

* Quick weight loss methods used to lose weight at a rate greater than 2% in 24-48 hours or 5% in less than 72-96 hours generally include excessive exercise, excessive food restriction, fasting, and dehydration. These methods primarily reduce the body's water and energy supplies, and cause more muscle loss than fat loss.

* Water is the most important nutrient, therefore, the most dangerous weight loss practices involve restricting fluid intake or otherwise dehydrating the body. It is not possible to adapt one's body to dehydration. The body does not function more efficiently without water by forcing it to go through repeated bouts of dehydration. The greater the degree of dehydration the poorer one's performance and the greater the risk of health and medical problems. Research indicates it is impossible to completely rehydrate the body in less than 24-48 hours. The longer the body has been dehydrated, the longer the rehydration process will take.

* Research also indicates water loss due to diuretics or laxatives takes much longer to replace than water loss due to exercise. Also, the use of diuretics and laxatives can cause the body to retain more fluid upon rehydration, thus causing a greater weight gain. These methods should absolutely be avoided.

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