Rapid Weight Loss: Is It Healthy or Cause for Concern?

Weight loss

Hello Dr.
Fan, I had a physical examination around the end of July and discovered that my cholesterol levels were elevated, so I started to control my diet and exercise.
Now, I drink tea daily, consume 1.5 to 2 liters of water, take flaxseed, and eat two bowls of vegetables.
I eat oatmeal three times a week, have a lighter diet, and rarely consume fried foods or high-sugar beverages.
I also maintain a routine of exercising three times a week for a total of 150 minutes.

However, I recently noticed a decrease in my weight.
Initially, around the end of July, I weighed approximately 50-51 kg (height about 155 cm), and by early August (August 7), my weight dropped to around 48.5 kg.
By the end of September (September 28), it was about 47 kg.
I would like to ask if this rate of weight loss is too fast.

Additionally, today I weighed myself after lunch and using the restroom, and my weight was 47.1 kg without clothes, but it was 47.4 kg with clothes.
After going out and returning home around 5 PM, I weighed myself again without clothes and it was 46.8 kg.
Is this fluctuation in weight normal? Thank you, doctor, for taking the time to respond.

Kk, 20~29 year old female. Ask Date: 2021/09/28

Dr. Fan Chunmei reply Nutrition

Hello, the ideal weight loss goal is to aim for a reduction of 0.5 to 1 kilogram per week, which translates to approximately 2 to 4 kilograms per month.
Based on your description, a weight loss of about 4 kilograms from the end of July to September 28 is within the standard range.
It is recommended to measure your weight at a consistent time, such as in the morning after waking up and on an empty stomach, without the need to measure multiple times a day.

Most people typically lose weight by reducing their food intake or meals, and initial results are often promising.
From your dietary habits, I suggest that regardless of whether you are controlling your blood lipids or weight, it is important to emphasize a balanced and varied diet.
Avoid excessive dieting that could lead to imbalances in food and nutrient intake.
Ensure you consume sufficient high-quality protein daily, such as dairy products, chicken, fish, and soy products like tofu and soy milk.

Reduce the intake of refined foods, fried items, and sugary beverages, and incorporate regular exercise to help manage your blood lipid levels.
Wishing you health and happiness!
Sincerely,
Dietitian Fan Chun-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2021/09/28

More Info

Understanding rapid weight loss can be a complex issue, as it often raises concerns about health and well-being. In your case, you've reported a weight loss from approximately 50-51 kg to around 47 kg over a span of two months, which translates to a loss of about 3-4 kg. This rate of weight loss, averaging about 0.5 to 1 kg per week, is generally considered safe and within the recommended guidelines for healthy weight loss.

However, it is crucial to consider the context of this weight loss. You mentioned that this change was prompted by dietary adjustments and increased physical activity due to elevated cholesterol levels. These lifestyle changes can lead to weight loss, but they should be approached with caution to ensure that they do not negatively impact your overall health. Rapid weight loss can sometimes lead to nutritional deficiencies, muscle loss, and other health issues if not managed properly.

In your case, the dietary changes you’ve implemented—such as increasing vegetable intake, drinking plenty of water, and reducing high-calorie foods—are positive steps towards improving your health. However, it is essential to ensure that your diet remains balanced and includes adequate amounts of protein, healthy fats, and carbohydrates. A well-rounded diet will help maintain muscle mass and support overall health during your weight loss journey.

Regarding the fluctuations in your weight that you observed throughout the day, it is entirely normal for body weight to vary due to several factors, including fluid intake, food consumption, and even the time of day. Weighing yourself at different times can yield different results, so it’s advisable to establish a consistent routine for weighing yourself—preferably in the morning after using the bathroom and before eating or drinking anything. This will provide a more accurate representation of your weight.

If you are concerned about the speed of your weight loss or any potential health implications, it may be beneficial to consult with a healthcare professional or a registered dietitian. They can provide personalized guidance based on your specific health needs and goals. They can also help you develop a sustainable plan that balances weight loss with nutritional adequacy to prevent any adverse effects on your health.

In summary, while your current rate of weight loss appears to be within a healthy range, it is essential to monitor your overall health and ensure that your dietary changes are sustainable and nutritionally adequate. Regular check-ins with a healthcare provider can help you stay on track and address any concerns that may arise during your weight loss journey. Remember, the goal is not just to lose weight but to achieve and maintain a healthy lifestyle that supports your long-term well-being.

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