Is it better to lose fat slowly or quickly?

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.