Fast weight loss is not only unsustainable but also detrimental to one’s weight loss efforts. This was clear in the latest happenings from the hit television reality show, The Biggest Loser.

Patti Anderson became the second contestant eliminated from The Biggest Loser: Couples during the ninth-season episode of the NBC reality weight-loss series. She was eliminated after losing 4 pounds in the week. She had lost an astonishing 23 pounds in the week before. Patti weighed 243 pounds at the start.

“It didn’t occur to me after the first week of losing 23 pounds that I would have such a struggle the second week. ,” she was quoted as saying.

“But coming off that first week being so high, your body does what your body does. If I could have changed it, I would have lost less the first week so that I would have lost more the second and maybe it would have changed the outcome.”

What Did Patti Actually Lose

How much of the 23 pounds that Patti lost actually came from losing fat. It takes approximately 3500 calories to burn a pound of fat. That is equal to burning 80,500 calories a week. Assuming that the weight loss was linear across the week, that amounts to 11,500 calories burnt in a day. How on earth would someone create a 11,500 calorie deficit in a day.

What is Healthy or Correct Weight Loss

Correct weight loss essentially means losing fat while holding on to your muscle stores. Successful, healthy and sustainable weight loss is one where all the weight loss is attributed to fat loss.

The weight loss recommendations from the American College of Sports Medicine (ACSM) are reported as follows; “the patient should be counseled on a rate of weight loss that averages one to two pounds per week.  Initial weight loss results from loss of water as glycogen stores become depleted, thus, accounting for initial  weight loss of three to four pounds per week for the first few weeks. After two to four weeks, fat stores become the primary source of energy and weight loss slows to one to two pounds per week.

The National Strength and Conditioning Association (NSCA) recommends that “the maximum rate of acceptable body mass loss appears to be approximately 1% of body weight per week. Faster rates can potentiate the loss of lean body mass and glycogen stores, increase the possibility of  dehydration, and decrease vitamin and mineral status (2).”

A healthy weight loss of 1 to 2 pound of weight per week could be achieved by creating an approximate 500 to 1000 calorie deficit daily.  Obese people could lose more weight. Sometimes weight loss of up to 1% of the body weight are possible. In this case Patti could be losing 3 to 4 pounds, if all the weight loss was attributed to fat loss.

What Happens With Rapid Weight Loss

Target to Lose 1 to 2 lbs of Fat per Week

Rapid weight loss results in a lot of water and muscle lost. Water loss is of no benefit as the body will re-hydrate itself as soon as there is an opportunity. Weight loss due to water loss is a transient phenomenon. Weight loss attributed to muscle loss is detrimental. It results in the metabolism becoming sluggish. It just sets one up for weight regain. In Patti’s case, possibly 80% of her weight loss could have been attributed to water and muscle loss.

Once most of the water was lost, the weight loss slows down tremendously. Another impact of very rapid weight loss is the challenge with loose skin. The skin layer is not able to cope with the weight loss which could result in unsightly skin folds.

Psychological Consequences of Fast Weight Loss

Anyone who has experienced a large weight loss within the first week of trying, will be exhilarated. The expectations would be high. When the weight loss slows down in the following week, most people get severely demotivated. Weight loss would continue to slow until one completely reaches a brick wall. At this point most people give up with their weight loss initiatives. The weight comes back with a vengeance.

When it Comes to Weight Loss, Slow is Fast and Fast is Slow. A slow and steady weight loss is both healthy and sustainable. Weight gain or weight loss is a direct result of your daily habits. It takes time to discard habits that cause you to gain weight and ingrain habits that help you lose weight.

While most participants of the hit reality show may benefit from weight loss, is it sending the right message about what is achievable in real life by the average viewer? Does “The Biggest Loser” television program send out the correct message to the millions of viewers regarding what is healthy weight loss that is sustainable in the long term?

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Further reading;

1. When it Comes to Weight Loss, Fast is Slow and Slow is Fast
2. When You Lose Weight, Where Does it Go
3. Your Body’s Weight Set-Point and Oprah’s Weight Gain
4. How Fast Do You Want to Lose Your Weight

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