Losing Fat Fast - Is Aggressive Fat Loss a Good Idea? (Backed By Science)

Is it a good idea to be losing fat fast? Are there risks to aggressive fat loss such as regaining all the weight back?

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So you want to lose fat? Is it better to aggressive for a faster cut or take the slow and steady approach?

There's a big myth out there that fat loss should always be a slow process.

A lot of coaches give out a recommendation that everyone should be losing 0,5 - 1 lbs per week and just go with the slow and steady approach.

The same coaches will say that if you go for faster weight loss that there will be a greater risk of regaining the weight.

However, this isn't always supported by the scientific literature.

Example of studies showing that faster weight loss was successful:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2692623/
https://www.ncbi.nlm.nih.gov/pubmed/20443094
https://www.nejm.org/doi/full/10.1056/NEJMsa1208051

On the other hand, we have a lot of gurus taking it to the other extreme recommending all sort of nonsense diets such as detoxes, juice cleanses and a lot of other potential harmful dietary protocols.

To learn more about the detoxing is a scam I highly recommend you to check out examine.com/blog/detoxes-an-undefined-scam/

There are a time and place for an aggressive diet, and in some cases, this is the most favorable approach.

What is a fast, aggressive approach?

Typically, we would define the diet as aggressive if you're going for above 25% of your calories in a deficit.

Additionally, we could also define it as aiming to lose more than 1.5% of your body weight per week.

One excellent example of a scientifically backed "crash" diet is Lyle McDonald's Rapid Fat Loss Handbook https://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/

Both fast and slow fat loss have their pros and cons, and that's something we want to look at to be able to choose which one is better for us.

The three factors to consider when deciding between fast fat loss vs. slower fat loss:

1 - Your psychology

Are you the type of person who gets motivated by thinking big? Do you find big goals exciting?

Or do you care more about the process? Are you more process, or goal oriented?

Do short term results keep you motivated or do you get inspired by thinking about the long term success?

These are some of the questions to ask yourself.

Additionally, some people love a more rigid restrictive diet plan because it gives them more sense of control.

And if you strive in such an environment, a low-calorie diet might be the right thing for you.

2 - Your lifestyle

Are you living a busy, stressful lifestyle?

An aggressive diet will add more stress to your life, and if you're someone who's already under a lot of pressure, this is probably not a good idea.

On the other hand, if you're a part-time student with a lot of free time to manage your nutrition going a bit more aggressive might just be the right thing for you.

Think about how much space you have in your life right now. If you're juggling a lot of things at once, it's probably best to take the slow and steady approach.

3 - Your physique

There's a category of individuals for which the aggressive diet (losing anywhere above 1.5% of BW / week) isn't a good idea.

These would be already lean individuals at 10% body fat or lower, and athletes who need to maintain maximum performance. (https://www.ncbi.nlm.nih.gov/pubmed/25028999)

If you're someone who can already see a six pack it's probably not a good idea to aim for very fast fat loss, losing arouse 0,5% of your body weight per week will help minimize muscle loss.

On the other hand, if you're someone who has a lot of fat to lose (you can't see your abs) then you can go more aggressive.

The more fat there is to mobilize the less there's risk for muscle loss.

Hope you enjoyed the quick update.

As always, post any questions you have in the comments below!

And I'll see you in the next video!

-Mario

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Видео Losing Fat Fast - Is Aggressive Fat Loss a Good Idea? (Backed By Science) канала Mario Tomic