Evidence from observational studies and randomized controlled trials suggests that losing weight quickly often leads to improved long-term weight and fat loss maintenance.[1][2] However, losing weight quickly may increase the risk of muscle and bone mineral density loss,[3][4][5] especially if weight loss occurs in the absence of a high-protein diet and resistance exercise. Therefore, athletes who need to maintain peak physical performance during a fat loss phase should pursue a slow rate of weight loss, whereas the average person can decide on their preferred rate of fat loss based on personal preferences.
Is it better to lose fat slowly or quickly?
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•Last Updated: May 16, 2025
Research indicates that rapid weight loss can enhance long-term fat loss maintenance, but it may also lead to loss of muscle and bone density without proper diet and exercise. Athletes should aim for slower weight loss to maintain performance, and nonathletes can choose their preferred rate based on personal preferences.