Safe vs. Rapid Weight Loss

By Lizzie Streit, MS, RDN, LD 

If you’re attempting to lose weight, dropping that number on the scale can feel especially motivating. However, how much weight you lose in the short term is more important than you may realize. While it’s exciting to track your progress, very rapid weight loss may not always be safe. 

This article highlights the differences between safe and unsafe weight loss and how to stay in the safe zone, especially if you’re on a glucagon-like peptide-1 (GLP-1) agonist like semaglutide. 

Risks of Fast Weight Loss 

Most experts define healthy weight loss as losing one to two pounds per week. Losing more than two pounds per week may be considered too fast. However, the exact amount defined as rapid weight loss depends on the person, and some people may be able to lose more than others without negative side effects.  

Risks of losing too much weight in the short term include loss of muscle mass and bone strength and possible nutrient deficiencies. The negative effects on muscle and bone are particularly concerning for older adults and can lead to decreased physical function and higher fracture risk. Plus, losing weight too quickly may make it more difficult to keep off over time. 

 How to Stay Healthy While Losing Fat 

To maintain healthy weight loss and prevent dropping pounds too quickly, avoid very low-calorie diets that require severe restriction. Instead, aim for a 1200 calorie diet or clarify the calorie goal that’s right for you with your dietitian or doctor. 

You can help prevent nutrient deficiencies and loss of muscle mass and bone density by following these tips: 

  • Eat a balanced diet with a source of protein, healthy fat, and complex carbohydrates at every meal 

  • Choose a variety of fruits, vegetables, and whole grains instead of relying on the same options everyday 

  • Eat enough protein at every meal and snack, such as eggs, chicken breasts, Greek yogurt, cottage cheese, tofu, ground beef, beans, salmon, cod, and turkey breasts 

  • Engage in strength training, such as multiple rounds of bicep curls, shoulder presses, pushups, squats, or lunges, at least two times per week 

These tips are especially important if you are losing weight with the help of a GLP-1 medication, since you may not feel as hungry as usual. If your appetite has decreased but you want to prevent rapid weight loss, eat several small meals throughout the day instead of three big ones and prioritize protein at each one. You may also find the low-fat protein foods are easier on your stomach. 

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Stef Keegan