What Happens If You Lose Weight TOO FAST!

Check out my client Aaron’s transformation where he lost a whole bunch of fat.

Ever wonder what happens if you lose weight really fast. Is there such a thing as losing weight too fast and does losing too much weight too fast have negative consequences?

Most people believe yes when you lose weight too fast you wind up with a bunch of excess skin and you increase the chances of gaining all the weight you lost back.

But is this actually true? Today we’ll look at how losing weight fast effects the amount of excess skin you end up with at the end of the process,

but let’s start first by figuring out if losing weight too fast negatively effects the amount of weight regain you regain.

I mean is slow and steady weight loss actually better than losing weight at a faster pace when it comes to hitting your goals and maintaining your results for the long run.

The most commonly held belief is that you should lose about 1 or 2 pounds per week. This maximum weight loss of 2 pounds per week is recommended by doctors, trainers, and dietitians,

and anyone that goes outside of this standard recommendation of 1 or two pounds per week is looked down on because that kind of advice is believed to be ignorant

and its believed to endanger the health and the long term success of the person looking to lose the weight.

One of the most common concerns with fast weight loss is that it usually takes a huge amount of effort both diet and exercise to lose weight fast which leads people to resort to unhealthy methods.

Also, you probably can’t maintain and keep up with these excessive approaches to weight loss as permanent lifestyle changes.

You can stick to a crash diet for a week, maybe two, maybe even a month, but by month 4 chances are high that you’ve long since quit.

Most experts believe that when you lose weight slowly you do it through ways that allow you develop healthy eating behaviors that you can continue applying the long term to keep the weight off.

On the other hand, we’re told that most diets that promote rapid weight loss are often very low in calories and nutrients,

which may put you at risk of many health problems, like muscle loss, nutritional deficiencies, and gallstones,

 especially if you follow a rapid weight loss diet for a long time. Many people on a crash diet will also experience hunger, fatigue, muscle cramps, dizziness, and they might feel cold throughout the day.

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On top of that, it’s also believed that when you lose weight too quickly chances are very high that you’re not losing fat mass, but you’re instead losing water weight or worse yet muscle tissue.

 You can’t be losing body fat in a healthy way consistently week after week at a rate higher than 2 pounds per week. Can you? Or is that just a myth that we’re constantly told.

Before we get into what the studies have to say on this topic, I’d like to say that as a personal trainer that has worked with thousands of clients I can tell you that some people lose weight really fast

and others lose weight really slow but based on my experience whether they lose the weight fast or slow doesn’t seem to have that much of an impact on maintaining that weight.

In fact from what I’ve seen some people especially people that are really heavy, if they don’t see results fast they’ll get demotivated and quit.

You know it’ll take you about a month of maintaining a clean diet with consistent exercise to get to your goal weight.

However, what happens when you’re looking to lose 60 pounds to get to your goal weight. At the rate of 2 pounds per week, it’s gonna take you 30 weeks of perfect dieting just to meet your goal weight.

That means after half a year of controlling what foods you eat and how much of them you’re eating you still won’t quite be there.

This can be very demotivating. Especially at the start when it feels like an insurmountable amount of effort just to change your habits for the better.

Starting a diet and a workout plan is the hardest part, it only gets easier over the weeks and months that your body adapts and if you only lose 2 pounds per week,

and you’re someone that’s really heavy its such a minor difference that the results may not be felt or seen in the mirror making it feel like all your effort went to waste.

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This once again increases the chances of binge eating and going back to bad old habits. With a more aggressive fat loss approach, a larger person with more weight to lose can see more results in less time motivating them to continue sticking to the plan.

One of the biggest obstacles that I’ve encountered as a trainer is not when a person loses a bunch of weight.

That person is typically bouncing off the walls. It’s when a client barely loses any weight that I have to start wrestling with doubts and that’s exactly when I have to be extra encouraging to ensure that my client continues down the right path.

But what if I’ve just been training outliers this whole time or I’ve been training them wrong. That’s totally possible.

Well, luckily there are a lot of studies out there that confirm this point of view. I want to go over these studies now before moving on to the excess skin issue.

Surprisingly the 12 week fast weight loss group had 81 percent of its participants hit the goal. While only 50 percent of the gradual dieting group met the 12 1/2 percent weight loss goal.

On top of that, both groups were studied over the course of the next three years and they found that regardless of the rate at which the weight was lost it played no role on whether the weight stayed off or not.

Both groups had the same percentage of people regain weight. What’s really interesting about this study is that it showed that the faster weight loss group was able to meet the goal better than the slow weight loss group.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

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Let’s move on to another study that was performed at the university of Florida where they divided 262 obese individuals into three groups.

Even if you look at one of the tables comparing the three groups you can see that the fastest weight loss group dropped the most amount of weight in the least amount of time, but regained weight at the same steady rate as the other two groups.

Those who had initially dropped the weight most quickly tended to lose more weight overall and maintain the weight loss longer than those who had a more gradual start.

Another study showed that with similar total weight loss, the rate of weight loss did not affect long‐term weight regain in individuals that were overweight and obese.

And there are so many other studies just like these that are out there. But what about excess skin, don’t you wind up with excess skin from losing weight too fast.

Well, that turns out to not be entirely true either. In fact, the issue of loose skin begins long before any weight loss even occurs.

Instead, it starts when you initially gain a large amount of weight. When that happens, your skin stretches and adds more surface area to hold more fat tissue.

Once you lose the weight all that extra skin surface area is still there leaving some people with hanging excess skin and sometimes it’s so much skin that only surgery can fix it.

Meanwhile other people have no excess skin at all even if they lost a significant amount of weight.

In fact, the speed at which you lose the weight doesn’t seem to play that much of a role at all. The only time that fast weight loss will result in more excess skin is if you’re cutting your food intake so low that your body starts burning away muscle mass.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

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Building muscle is one of the primary ways that you can prevent loose skin after your done losing weight, so you definitely don’t want to starve your body so much that it begins breaking down muscle tissue.

However once again losing muscle mass isn’t something that is exclusive to faster dieting approaches when they’re done correctly. Even with a slower diet approach, you can lose plenty of muscle mass.

To prevent this from happening to make sure you are still lifting heavy weights while cutting and make sure you’re consuming enough protein per day regardless of what type of diet plan you’re on.

Also when I talk about more aggressive fat loss approaches, I’m talking about cutting some extra calories or fasting which has actually been shown to support lean muscle tissue. I’m not talking about crash diets.

The bottom line is that there are ways of setting up more aggressive fat loss programs without winding up with excess skin and without gaining all the weight back when you’re done.

We should definitely move away from this idea that you can only lose exactly 1 to 2 pounds per week safely.

That’s it guys I really hope this tip has helped you out And if you’re still a little confused and you’re not exactly sure how to set up a proper diet plan to lose weight fast without any negative effects visit my website where I’m running a 6 week challenge right now that on average is helping my clients lose 20 pounds or 5 percent body fat in only 42 days.

We provide a customized diet plan that’ll have you eating so much that you’ll feel a lot more full than you typically feel right now, however every time you get on the scale you’re gonna see some seriously fast results.

We also include a recipe book, a 42-day workout plan, and an accountability coach that will personally be assigned to you to mentor and guide you through the entire process. And the best part is as long as you stick to the plan and do your part for a limited time you can have the whole challenge for free.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

Use My Free Diet & Workout Planner Tool

My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak

Lancet study comparing gradual to fast weight loss:


Study From University of Florida showing the fast group did 5x better (Please also use the table that’s attached that shows how much weight the groups lost overtime:


Study showing that with similar total weight loss, the rate of weight loss did not affect long‐term weight regain in individuals with overweight and obesity: