{"id":13845,"date":"2020-12-21T18:50:32","date_gmt":"2020-12-21T18:50:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13845"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"slow-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/slow-weight-loss\/","title":{"rendered":"Slow Weight Loss: Explaining Why Slow And Steady Really Does Win The Race"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#What_Is_Slow_and_Steady_Weight_Loss\" >What Is Slow and Steady Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Why_Is_My_Weight_Loss_So_Slow\" >Why Is My Weight Loss So Slow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#What_Are_Some_Eating_Habits_That_Can_Help_You_Achieve_Healthy_and_Slow_Weight_Loss\" >What Are Some Eating Habits That Can Help You Achieve Healthy and Slow Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Start_with_a_Calorie_Deficit\" >Start with a Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Eat_More_Protein\" >Eat More Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Avoid_Sugary_Drinks_and_Alcohol\" >Avoid Sugary Drinks and Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Choose_Better_Quality_Carbohydrates\" >Choose Better Quality Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Eat_More_Vegetables\" >Eat More Vegetables<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Why_Is_Slow_Weight_Loss_Better_Than_Rapid_Weight_Loss\" >Why Is Slow Weight Loss Better Than Rapid Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Weight_Loss_for_Slow_Metabolism_How_to_Boost_Your_Metabolism_for_Faster_Results\" >Weight Loss for Slow Metabolism: How to Boost Your Metabolism for Faster Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#How_to_Slow_Down_Weight_Loss_on_Keto\" >How to Slow Down Weight Loss on Keto<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Consuming_Too_Many_Carbs\" >Consuming Too Many Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Youre_Eating_Too_Much_Junk_Food\" >You\u2019re Eating Too Much Junk Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Youre_Not_in_a_Calorie_Deficit\" >You\u2019re Not in a Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#You_Might_Be_On_A_Plateau\" >You Might Be On A Plateau<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#What_is_considered_slow_weight_loss\" >What is considered slow weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#What_is_the_30-30-30_rule_for_weight_loss\" >What is the 30-30-30 rule for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Is_losing_1_kg_a_month_too_slow\" >Is losing 1 kg a month too slow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#How_can_I_lose_15_kg_in_a_week\" >How can I lose 1.5 kg in a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#Why_am_I_slowly_losing_weight_for_no_reason\" >Why am I slowly losing weight for no reason?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When embarking on a weight loss journey, many of us are excited, if not a little obsessed with the idea of shedding a large number of kilograms in a short period. Over and over again, people find themselves looking for ways to lose weight fast and following eating plans and exercise regimens that are quite restrictive and unhealthy in the pursuit of this goal.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, what may come as a surprise to you is that slow weight loss is a much healthier alternative than fast weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article we\u2019ll shed more light on the question &#8216;why is slow weight loss better than rapid weight loss?&#8217; by showing you scientific evidence that supports this. We\u2019ll also tell you about all the advantages that come with slow weight loss, in addition to the disadvantages and health risks that come with the alternative route.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Slow_and_Steady_Weight_Loss\"><\/span><b>What Is Slow and Steady Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you\u2019re trying to shed those extra pounds, slow and steady weight loss is a goal that is often emphasized by doctors, registered dietitians, and gym trainers. But what is it exactly? Does it mean losing 1 kg every month for the rest of the year or something else?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67973\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1-1024x640.png\" alt=\"Slow Weight Loss\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/i><span style=\"font-weight: 400;\">, slow weight loss is one that allows you to lose up to 1 to 2 pounds a week (0.5 to 1 kilogram a week), until you reach your desired body goals and weight (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This form of slow weight loss isn\u2019t achieved by quick fix diets or spending countless hours at the gym. Instead, it\u2019s achieved through ongoing lifestyle choices that focus on exercise (30 minutes a day 5 days a week) and a healthy and well balanced calorie deficit diet (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/physical-activity\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_My_Weight_Loss_So_Slow\"><\/span><b>Why Is My Weight Loss So Slow?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you realize that you\u2019re losing between 1 and 2 pounds a week (0.5 to 1 kilogram a week), then you don\u2019t need to be frustrated with slow weight loss. As mentioned above, this is the recommended pace for a healthy and sustainable weight loss process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may be slower than what you see mentioned on social media, but it\u2019s perfectly healthy progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you see that you\u2019re losing less weight than this or even that your initial progress has stopped completely, then you may be going through a weight loss plateau (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576400\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Plateaus in weight loss are a normal part of the process and unfortunately, they can take anywhere from a few weeks to several months to get over (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576400\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you notice that you\u2019ve plateaued, some tips to help you get over this hurdle include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Building more muscle, which helps increase your resting metabolic rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tracking your calorie intake to ensure you aren\u2019t accidentally over- or under-eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing your protein intake, which helps with both muscle growth and metabolic rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manage your stress levels as increased stress can impede weight loss<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/no-matter-what-i-do-i-cant-lose-weight\/\">No Matter What I Do I Can\u2019t Lose Weight: True Reasons Your Scale Won\u2019t Budge And Viable Solutions<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Eating_Habits_That_Can_Help_You_Achieve_Healthy_and_Slow_Weight_Loss\"><\/span><b>What Are Some Eating Habits That Can Help You Achieve Healthy and Slow Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no doubt that working out can help you lose weight, but working out alone probably won\u2019t help you reach your goals as fast as you\u2019d like. However, once you add healthy eating to the equation, your weight loss progress should become faster and more significant than if you simply used exercise alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over the years, studies comparing the effects of exercise alone, diet alone, or a combination of both diet and exercise for weight loss have shown that the combination offers the best results compared to just diet or exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21787904\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21449785\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4864009\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7325539\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how do you adjust your eating habits to help further your goals?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67967\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4769-high-calorie-recipes-for-weight-gain-1024x640.png\" alt=\"Slow Weight Loss\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4769-high-calorie-recipes-for-weight-gain.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4769-high-calorie-recipes-for-weight-gain-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4769-high-calorie-recipes-for-weight-gain.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4769-high-calorie-recipes-for-weight-gain-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4769-high-calorie-recipes-for-weight-gain.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are some dietary changes you can make to help you achieve slow weight loss without putting your health at risk:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Start_with_a_Calorie_Deficit\"><\/span><strong>Start with a Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Weight gain is often a result of consuming more calories than you burn over a long period of time. Being in a deficit ensures that you consume less food energy than you expend, which forces your body to burn stored fat for energy, ultimately leading to fat and weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">calorie deficit<\/a> of 500 to 1,000 kcal less than your energy needs is often recommended, but one study published in 2021 suggested cutting just 500 to 750 calories in the beginning stages &#8211; which may be better than a 1,000 kcal deficit, as it can help you manage hunger better (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can figure out what your calorie goal should be by using a reputable calorie and food-tracking app.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Protein\"><\/span><strong>Eat More Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to fat and weight loss, <a href=\"https:\/\/betterme.world\/articles\/high-protein-low-carb-diet-meal-plan\/\">protein<\/a> should be your best friend. Over the years, several studies have suggested that eating a higher protein diet may do more for your weight loss than eating more fat or even following a low-carb diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These studies have shown higher protein intake to be associated with lower waist-to-hip ratio, loss of belly fat, weight loss, and increased muscle mass, regardless of age or sex (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622102117\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-9-5\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.20296\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these factors can be traced back to the fact that protein helps with increased satiety, which prevents overeating, increased thermogenesis that helps with calorie burning, and the growth and maintenance of fat free mass, which boosts your metabolism (<\/span><a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)23664-3\/fulltext\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Sugary_Drinks_and_Alcohol\"><\/span><strong>Avoid Sugary Drinks and Alcohol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has suggested that the more added sugars and alcohol you consume, the higher your BMI, waist circumference, and risk of obesity may be. Instead of consuming these sugary and\/or alcoholic drinks, we suggest replacing them with water, unsweetened tea, and coffee, which are far lower in calories and better for you (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-023-16946-4\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38195258\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Choose_Better_Quality_Carbohydrates\"><\/span><strong>Choose Better Quality Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, carbohydrates aren\u2019t detrimental to your weight loss plans. However, some types of carbs are more nutritious and weight loss-friendly than others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Added sugars and refined grains are easy to overeat as they taste really good and don\u2019t keep you full for very long. Research has suggested that eating a lot of these types of carbs can contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10523278\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They include food options such as baked treats (cakes, cookies), sweets, white bread and pasta made from white flour, sodas and juices, and more. If you want to lose weight, it\u2019s a good idea to eat less of this type of carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, complex carbs are what you need to consume more of. Research has shown that their consumption can contribute to weight loss, perhaps due to a higher fiber quotient, which improves satiety and leads to a lower daily caloric intake. Complex carbs are also packed with all their nutrients, which makes them better for your general health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10523278\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of complex carbohydrates to add to your diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as anything that is made from whole-wheat flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starchy vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown and wild rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits such as bananas, apples, and all kinds of berries<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Vegetables\"><\/span><strong>Eat More Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Slow weight loss requires you to eat and not starve yourself. Vegetables are a great way to do this as they\u2019re low in calories, which means you can eat large amounts of them and not affect your calorie deficit, and they\u2019re also high in fiber, which helps with bowel movements and is more filling, which helps you control and maintain your weight (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/healthy-eating\/fruits-vegetables.html?\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Please Note:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While diet plays a huge role in losing weight, as mentioned above, the results are always improved by working out. For slow weight loss that\u2019s sustainable in the long term, it\u2019s recommended that you try and get at least 30 minutes of moderate-intensity physical activity 5 or more days per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This amount of exercise is also recommended for everyone due to its numerous health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of slow weight loss exercises that can help you achieve this include walking, swimming, jogging, weightlifting\/strength training, <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a>, and yoga.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67946\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4771-pescatarian-meal-prep-1024x640.png\" alt=\"Slow Weight Loss\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4771-pescatarian-meal-prep.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4771-pescatarian-meal-prep-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4771-pescatarian-meal-prep.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4771-pescatarian-meal-prep-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4771-pescatarian-meal-prep.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Slow_Weight_Loss_Better_Than_Rapid_Weight_Loss\"><\/span><b>Why Is Slow Weight Loss Better Than Rapid Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some reasons why you should stick to the slow and steady race instead of rushing to see quick results:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It Prevents Yo-Yo Dieting<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/yo-yo-effect\/\">Yo-yo<\/a> dieting is defined as a pattern that leads to a life-long cycle of weight loss and weight gain. Studies on the effects of yo-yo dieting in both human beings and mice suggest that this kind of eating behavior may increase the chances of weight regain, increase hunger and the use of food as a reward, and reduce your metabolic rate, which means less calorie burning (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6917653\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Yo-yo dieting may also increase the risk of type 2 diabetes and cardiovascular disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9630080\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41366-024-01542-2\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevents Loss of Muscle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When people see the scale going down rapidly during the first few days\/weeks of a weight loss journey, they get quite excited. However, what they don&#8217;t realize is that most of the weight lost in these instances is usually either water weight or muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study comparing the effects of rapid and slow weight loss found that the former led to a greater decrease in total body water, lean body mass, fat-free mass, and RMR (resting metabolic rate). This was the complete opposite for slower weight loss that led to a greater decrease in waist circumference, hip circumference, fat mass, and body fat percentage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5702468\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You Keep the Pace of Your Metabolism Intact<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any weight loss can result in reduced energy needs, but losing weight more rapidly can lead to more of a reduction in metabolic rate. Your metabolism is very important in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572145\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; the slower it is, the harder it becomes to lose further weight, and the faster it is, the quicker the entire process becomes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By choosing to use the healthier but slower route of weight loss, you can prevent your metabolic rate from slowing down too much. If you add more factors such as eating more protein and exercising, you can boost your metabolism a bit, thereby helping the process.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevents Malnutrition<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Malnutrition or nutrient deficiency is an issue that is caused when the body doesn\u2019t receive or absorb enough of the many different vitamins and minerals (micronutrients) and macronutrients that are essential for its development and disease prevention (<\/span><a href=\"https:\/\/www.who.int\/health-topics\/malnutrition#tab=tab_1\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4951875\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As rapid weight loss is often brought about by extreme eating habits, nutritional deficiencies may occur, which over time can lead to problems such as anemia, eye problems, reduced immunity, depression, and skin problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4951875\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). With slow weight loss, such issues are easily prevented due to consuming a healthy well-balanced diet that doesn\u2019t exclude any food groups.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s Better for Your Skin<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rarely will people ever ask the question \u2018is slow weight loss better for skin?\u2019 but the truth is that losing weight gradually could save you from a lot of skin-related problems later. When you gain weight, your skin expands and stretches to accommodate your new size. Once you start to lose weight, the skin shrinks to fit your smaller size.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you lose weight too quickly, the skin has no chance to regain its lost elasticity and does not shrink in time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33145720\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). This then leaves you with excess, loose, hanging skin that can cause insecurity.<\/span><\/p>\n<p><strong>Please Note:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For your weight loss to be successful, you also need to adjust your expectations. Get rid of the idea\/hope of massive weight loss in 2 weeks, 21 days, 1 month, etc. as in the same way weight gain doesn\u2019t happen overnight, weight loss doesn\u2019t either. You must set realistic goals and be patient.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss_for_Slow_Metabolism_How_to_Boost_Your_Metabolism_for_Faster_Results\"><\/span><b>Weight Loss for Slow Metabolism: How to Boost Your Metabolism for Faster Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned above, your metabolic rate is essential to a successful weight loss journey. But how can you keep your metabolism fast to ensure that you lose weight as required and don\u2019t fall into a plateau? Here are some tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add More Spices to Your Food<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding some chili or pepper to your food is said to increase your metabolic rate, albeit temporarily. Studies have also suggested that capsaicin, the active component of chili peppers, has antiobesity effects (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/09637486.2016.1258044\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10078540\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat More Protein<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As stated above, research has shown that this macronutrient helps preserve and build more muscle mass, increase thermogenesis, and boost satiety, all factors which help your metabolism and weight loss.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Power of Caffeine<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Coffee and teas such as oolong and green tea can help boost your metabolism due to the presence of caffeine. An older study published in <\/span><i><span style=\"font-weight: 400;\">The American Journal of Clinical Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> found that participants who drank coffee had an increased metabolic rate for 3 hours after ingestion. The results also suggested that caffeine promotes fat oxidation when consumed (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7369170\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce Your Stress Levels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has shown that not only can stress, especially chronic stress, slow down your metabolic rate, it can also lead to overeating, two factors which can lead to an increase in belly fat and overall weight gain. Find ways to destress at the end of each day or at least during the weekend (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18370704\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352154616300183\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more tips for middle-aged women, check out our article on weight loss for women over 40.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1700-calorie-diet-for-weight-loss\/\">1700 Calorie Diet: Your Roadmap to Sustainable Nutrition<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Slow_Down_Weight_Loss_on_Keto\"><\/span><strong>How to Slow Down Weight Loss on Keto<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While this diet has helped some people with weight loss in short periods of time, you may find that you\u2019re losing more weight than you anticipated and at a rapid rate. Here are some things you can do to slow it down:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider adding more protein and\/or healthy fat to your meal plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work out more, especially weight training exercises to help your build more muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink more water &#8211; you may be getting dehydrated due to fluid loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add more carbs to your diet to help reduce ketosis, but focus on whole grains, fruits, and vegetables rather than added sugars or refined grains<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, what if your problem isn\u2019t that you\u2019re losing too much weight but you\u2019re experiencing slow weight loss on <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-with-keto\/\">keto<\/a>? What might you be doing wrong? Here are some potential answers:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consuming_Too_Many_Carbs\"><\/span><strong>Consuming Too Many Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The keto diet is a high-fat, low-carb diet that has strict regulations on how much carbs you can consume in a day. If you notice slow weight loss on this eating plan, go back to the drawing board and calculate how many carbs you\u2019re actually consuming per day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_Eating_Too_Much_Junk_Food\"><\/span><strong>You\u2019re Eating Too Much Junk Food<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As keto is quite high in fat, many people jump to the conclusion that they\u2019re now allowed to eat all the &#8216;bad and fatty&#8217; foods that aren\u2019t allowed on other meal plans. While keto may allow ghee, butter, and extra servings of cheese, this doesn\u2019t mean that you shouldn&#8217;t watch what you eat. Try to include more healthy fats, lean proteins, and non-starchy vegetables.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_Not_in_a_Calorie_Deficit\"><\/span><strong>You\u2019re Not in a Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The trick to every weight loss game plan is a calorie deficit. Irrespective of what diet you\u2019re on (keto included), if you\u2019re not on a deficit, you won\u2019t see any results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Might_Be_On_A_Plateau\"><\/span><strong>You Might Be On A Plateau<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, weight loss plateaus commonly occur when your metabolism slows down during weight loss. If you\u2019re sticking to the ketogenic dieting rules and working out, you may be going through a plateau. To get out of it, follow the tips mentioned above.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67938\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-Day-Detox-Diet_-Does-Your-Body-Really-Need-Cleansing_-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-Day-Detox-Diet_-Does-Your-Body-Really-Need-Cleansing_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-Day-Detox-Diet_-Does-Your-Body-Really-Need-Cleansing_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-Day-Detox-Diet_-Does-Your-Body-Really-Need-Cleansing_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-Day-Detox-Diet_-Does-Your-Body-Really-Need-Cleansing_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_considered_slow_weight_loss\"><\/span><strong>What is considered slow weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Slow, healthy, and sustainable weight loss is one where you lose 1 to 2 pounds a week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_30-30-30_rule_for_weight_loss\"><\/span><strong>What is the 30-30-30 rule for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This is a viral eating plan that requires its followers to eat 30 grams of protein within 30 minutes of waking up and then take 30 minutes of low-intensity exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_losing_1_kg_a_month_too_slow\"><\/span><strong>Is losing 1 kg a month too slow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you can go as slowly as you want. It\u2019s recommended to aim for 1 to 2 pounds a week (which translates to 0.5 kg to 1 kg), but everyone is different. If you\u2019re consistently losing weight over time, a slower pace isn\u2019t a problem. It can also help to focus on other improvements, such as health markers or the way your clothes fit.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_15_kg_in_a_week\"><\/span><strong>How can I lose 1.5 kg in a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no healthy way to lose more than 1 kg of fat in a week. If you\u2019re able to lose that much weight in such a short time, it\u2019s likely to be more water than fat. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_slowly_losing_weight_for_no_reason\"><\/span><strong>Why am I slowly losing weight for no reason?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Unexplained weight loss can be due to underlying health issues such as thyroid issues, mental health illnesses, diabetes, HIV, TB, cancer, organ failure, or even as a side effect of medication (<\/span><a href=\"https:\/\/bestpractice.bmj.com\/topics\/en-gb\/548\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">). Please speak to a doctor to try and find the actual reason before jumping to conclusions and don\u2019t self-diagnose.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re overweight or obese, slow weight loss is something you should be aiming for. Don\u2019t be tricked and tempted by promises of rapid weight loss where you might drop two jeans sizes in two weeks or 10 pounds in 10 days. Such plans will only serve to lead you down a path of yo-yo dieting and other health issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re planning a weight loss journey and are unsure of the best way to go about it, please first speak to your doctor and dietitian so they can show you the best way forward. If you can afford it, enlist the help of a trainer so they can get you on a workout regimen to help you achieve your body goals. Always ensure that you put your health first above all else.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When embarking on a weight loss journey, many of us are excited, if not a little obsessed with the idea of shedding a large number of kilograms in a short period. Over and over again, people find themselves looking for ways to lose weight fast and following eating plans and exercise regimens that are quite [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":68006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[109,87],"class_list":["post-13845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Slow Weight Loss: Explaining Why Slow And Steady Really Does Win The Race - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you debating between fast and \u2605 SLOW WEIGHT LOSS \u27a4? Check out this article to find out why slow and steady weight loss is preferable and ultimately healthier.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Slow Weight Loss: Explaining Why Slow And Steady Really Does Win The Race\" \/>\n<meta property=\"og:description\" content=\"Are you debating between fast and \u2605 SLOW WEIGHT LOSS \u27a4? Check out this article to find out why slow and steady weight loss is preferable and ultimately healthier.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/477-slow-weight-loss-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/db2bc1de1aa3672ac6c091bc86734473\"},\"headline\":\"Slow Weight Loss: Explaining Why Slow And Steady Really Does Win The Race\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\"},\"wordCount\":2808,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/477-slow-weight-loss.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When embarking on a weight loss journey, many of us are excited, if not a little obsessed with the idea of shedding a large number of kilograms in a short period. 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Does it mean losing 1 kg every month for the rest of the year or something else?<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Slow_Weight_Loss\\\"><img class=\\\"aligncenter size-large wp-image-67973\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4777-carb-cycling-macros-1-1024x640.png\\\" alt=\\\"Slow Weight Loss\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the <\/span><i><span style=\\\"font-weight: 400;\\\">Centers for Disease Control and Prevention<\/span><\/i><span style=\\\"font-weight: 400;\\\">, slow weight loss is one that allows you to lose up to 1 to 2 pounds a  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\",\"name\":\"Slow Weight Loss: Explaining Why Slow And Steady Really Does Win The Race - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/slow-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/477-slow-weight-loss.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you debating between fast and \u2605 SLOW WEIGHT LOSS \u27a4? 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Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/db2bc1de1aa3672ac6c091bc86734473"},"headline":"Slow Weight Loss: Explaining Why Slow And Steady Really Does Win The Race","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/slow-weight-loss\/"},"wordCount":2808,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/slow-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/477-slow-weight-loss.png","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When embarking on a weight loss journey, many of us are excited, if not a little obsessed with the idea of shedding a large number of kilograms in a short period. 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