Why Losing Weight Fast Isn’t the Best Goal
Though the allure of the “lose 5 pounds in a week” diet myth is strong, there are many reasons why speedy shedding may actually work against your best weight loss efforts.
First, when people lose weight rapidly, especially via fad or crash diets, they are typically unable to maintain it because the weight they lose is often more muscle mass and water and less fat mass compared to people who lose weight gradually.
“Maintaining lean muscle is important in weight loss because it plays a key role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.”
Rapid weight loss often leads to the dreaded yo-yo weight cycling many chronic dieters experience. In fact, a study of former contestants on NBC’s weight loss television show “The Biggest Loser” found the more pounds dropped quickly, the more the participant’s metabolism slowed. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition.[1]
Another Australian study of 200 participants in The Lancet found that while dieters in the study lost the same amount of weight, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the rapid weight loss group[2].
Further compounding the issue, when people lose weight rapidly, appetite often increases as metabolism decreases, making it almost impossible to keep the pounds off. A study in Obesity reports our bodies prompt us to eat 100 calories more per day for every pound lost[3].
Popular fad diets also very often result in nutrient deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely water,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.”
The bottom line: Shedding weight sensibly is the way to go. Experts usually say a safe rate is losing around half a pound to 2 pounds a week. With that goal in mind, here are some tried-and-true ways to drop pounds and keep them off for good.
15 Expert-Backed Tips for Safe and Sustainable Weight Loss
1. Implement Long-Term Lifestyle and Behavior Changes
When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight. Instead, she recommends thinking of weight loss as a part of getting healthier and concentrating on taking care of your body first.
“Weight loss is complicated and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep,” says Albertson. She suggests setting SMART—specific, measurable, achievable, relevant and time-sensitive—goals and rewarding yourself when you hit them.
2. Focus on the First 5% to 10%
Instead of saying, “I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss.
“Set smaller, achievable targets,” suggests Bennett. “Losing only 5% to 10% of your total body weight (TBW) can greatly improve your health and lower your risk for illnesses, such as type 2 diabetes, stroke, cardiovascular disease and certain types of cancer.”
3. Reduce Your Intake of Ultra-Processed Carbs and Sweets
A study in the Journal of the American Medical Association reveals what you eat is most important for weight loss[4]. The pounds will come off more quickly if you improve the quality of the foods you ingest.
“One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates,” says Bennett. “In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs and soft drinks. When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.”
4. Eat More Plants
Research shows a plant-based diet not only promotes weight loss, but is also easier to stick to than a low-calorie diet[5]. Plus, it’s nutrient dense and has numerous health benefits.
“Produce supports weight loss because it’s rich in fiber and water, which are both calorie-free yet take up space in your stomach so you feel full,” says Albertson. In fact, a Brazilian study found a direct correlation between increased fruit and vegetable consumption and enhanced weight loss[6].
Albertson suggests aiming to consume five daily servings of produce to start and working up to seven to nine servings a day. “Start your day with a green smoothie, have a salad or cut up vegetables with your lunch and eat fruit for snacks and desserts,” she says. “For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”
5. Pump Up Your Protein
Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.
“Eating around 25 to 30 grams of protein—two scoops of protein powder or 4 ounces of chicken breast—per meal can improve appetite control and manage your body weight,” says Dr. Albertson. “The best way to do it is to make sure you have one serving of high-quality protein per meal.”
Albertson also says women older than 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight daily) than men and younger women (who require .8 grams of protein per kilogram of body weight daily). “Women need more protein after 50, especially as they approach menopause, because decreases in the hormone estrogen result in a loss of skeletal muscle mass, strength and regenerative capacity,” she explains.
6. Drink More Water
Research shows drinking more water is associated with weight loss independent of diet and exercise[7]. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy.
“I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Florida-based celebrity trainer Jordan Morello who works for the fitness platform Sweat Factor. “My clients are usually surprised once they add this [rule] into their own routine [by] how much this simple thing can curb cravings and leave you more satiated throughout the day.”
Another water trick? Try drinking two cups of water before each meal. Studies have shown this simple move can increase weight loss as well[8].
7. Eat a Well-Rounded Breakfast
Breakfast skippers, listen up. If you’re trying to lose weight, skimping on morning fuel is not the way to go. In fact, studies consistently show skipping breakfast is associated with overweight and obesity[9].
Additionally, a study in the Proceedings of the Nutrition Society found people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as vitamin D, calcium and iron.
But not just any breakfast will do. “To think more clearly, perform more efficiently and be in better moods, you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and what I call quality carbs like fresh berries,” says Bennett[10].
8. Stand Up and Move More
One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.
Or try to stand more than you sit. Studies show that simply replacing sitting with standing leads to a greater daily energy expenditure, which directly translates into more calories burned and ultimately pounds shed[11].
For example, if you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year.
“Set a timer on your phone, Fitbit or computer to remind you to get up and move around every hour,” says Albertson. “You’ll burn more calories and may lower your blood sugar and risk of heart disease.”
9. Hit the Weights
Muscle burns more calories than fat. So how do you build more muscle? Strength training.
Adding resistance training to your weight loss plan is a smart idea not only because of the calories you’ll burn while working out, but also because of the “afterburn effect.”
Known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover. This elevation boosts metabolism both during and after strength training sessions.
And the more muscle you add to your frame, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The greater your RMR, the more you can eat and not gain weight.
“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Albertson. “Strength training can slow down muscle mass decline.”
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10. Don’t Go Overboard
Cutting calories too drastically or working out 24/7 may actually backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.
“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. “For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.”
During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough. So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. “To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough.
11. Check in With an Accountability Partner
Sometimes losing weight can feel lonely, but you don’t have to do it all by yourself.
Research shows being accountable works. In one study, two-thirds of participants who joined a weight loss program with friends maintained their weight loss for six months after the meetings ended, compared to just a quarter of those who attended on their own[12]. Of course, many organizations also suggest having a sponsor or champion on your path to weight loss.
“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner. Just find someone with similar weight loss goals. You don’t need to talk every day, either. Just text each other to share that you’re eating healthy foods and staying on track. If you’re tempted by junk foods, you can lean on your partner, too. That’s when you may want to call them.”
12. Watch Less Television
Couch surfers wanting to lose weight should turn off the TV—in fact, the more television people watch, the more weight they gain.
One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes[13].
Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating. So, turn it off or maybe change the channel to an exercise program instead.
13. Reconnect With Your Satiety Cues
Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your body’s natural “I’m hungry” and “I’m full” cues.
“Dieting combined with eating on the run or while multitasking—driving, watching TV, playing with your phone—can really disconnect you from your natural signals of hunger and satiety,” says Albertson. “Plus, as children, we also learned to clean our plates rather than eat until satisfied.” Add the fact that portion sizes have grown significantly—as much as 60% for things like snack foods— and the result is consistent overeating.
“Instead, try to eat when you’re hungry and stop when you are satisfied rather than stuffed,” says Albertson. “Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.”
14. Get More Sleep
Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is associated with weight gain and other health disorders. When researchers analyzed 16 years’ worth of data on 68,183 middle-aged American women, they found those who slept no more than five hours per night were 15% more likely to have obesity compared to those who slept seven hours a night[14].
Insufficient sleep may also affect the production of appetite-regulating hormones ghrelin and leptin, which can lead people to feel hungrier throughout the day. Additionally, poor sleep increases cortisol and can result in harder-to-lose body and belly fat.
“Most of us can’t control what time we have to get up, but we can control when we go to bed, so counting back seven to nine hours from the time you have to wake up is a great tip,” says Darnbrough. “I also encourage the 3-2-1 rule, which means stop working three hours before bed, stop eating two hours before bed and stop digital stimuli one hour before bed to improve your deep sleep and REM.”
15. Find Non-Edible Substitutes for Self-Soothing
There’s a reason it’s called “comfort food.” However, emotional eating can quickly derail all weight loss efforts.
“When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better—since eating triggers the release of the feel-good neurotransmitter dopamine—raise levels of oxytocin, the love hormone, either by soothing touch, playing with a pet or getting a hug,” suggests Albertson.
Animal studies have found oxytocin reduces calories consumed and has positive effects on metabolism[15]. A small human study also found that giving men oxytocin over an eight-week period promoted weight loss[16].
What Is Seaweed?
Seaweed is the common name for a range of plant and algae species that grow in oceans, lakes and rivers, according to the National Ocean Service (NAS). The plants are part of a group of multicellular plants containing chlorophyll called macroalgae and are typically classified into three groups: green algae (chlorophyta), brown algae (ochrophyta, phaeophyceae), and red algae (rhodophyta).
Unlike traditional weeds that grow quickly and can harm the habitat in which they appear, seaweed is essential to marine life. It provides food and shelter for many organisms and is a vital component of a healthy aquaculture, according to the NAS.
While less popular in Western cultures, humans, especially those native to coastal communities, have been eating seaweed for millennia. In fact, one-fifth of the meals consumed in Japan contain a form of edible seaweed, according to a study in Nutrition Reviews[2].
What Types of Seaweed Are Edible?
Edible seaweed is a staple in many Asian diets, especially in Korea, Japan and China. According to the Food and Agriculture Organization of the United Nations, China is the largest producer of edible seaweed, followed by Korea and Japan, but commercial harvesting occurs in 35 countries ranging in climates from cold to tropical. Seaweed consumption is also popular in Ireland and Canada and growing in parts of the United States and South America.
Eight common types of edible seaweed are:
Nori: Nori is a red seaweed that, once dried and cut into sheets, is primarily used to wrap sushi. Japan produces 400,000 tons of nori per year, which equates to 10 billion sheets and $1.5 billion in market value. Globally, the world harvests around one million tons[3].
Kombu: This brown seaweed is used to enhance the umami flavor of dishes like soup and dashi, a popular stock used in Japanese dishes, according to the University of Massachusetts Medical School. Dried kombu is available in the international section of grocery stores and through online retailers.
Wakame: Though it’s classified as a brown kelp, this seaweed has a dark green color and slightly sweet flavor. It comes dehydrated, so to cook with it, users have to add it to water and let it soak for 10 minutes. It’s used to make seaweed salads and as a flavor-enhancing ingredient in miso soup.
Ogonori or sea moss: Ogonori is a purple-colored seaweed that Hawaiians have served on salads for decades. It’s also used to make jellies by boiling and extracting the agar.
Hijiki: Hijiki is a black seaweed that is sold in dry and shredded forms. It’s often used as an appetizer in Japanese and Korean cultures and is an ingredient in seasoned broth, salads and vegetarian dishes[4].
Umibudo: Translating to “sea grapes”, umibudo is a green seaweed whose strands have tiny bubbles. It’s eaten as a salty snack, and is a staple crop for Okinawan farmers, according to the Okinawan Institute of Science and Technology.
Dulse: Dulse is a purplish seaweed often used as a snack or as a topping for salads, potatoes and popcorn once it’s dried and crumbled. Dulse is a good source of potassium and iron and is particularly rich in iodine and vitamin B6, according to the Academy of Nutrition and Dietetics.
Chlorella: This freshwater seaweed and microalgae is often sold as a dietary supplement in powder or capsule form and contains a variety of essential nutrients, such as protein, fiber, polyunsaturated fatty acids, iron, folate and Vitamins D and B12, according to a study in the journal Nutrients[5].
Benefits of Eating Seaweed
“The benefits of eating seaweed are just like those of eating other plants and vegetables,” says Gianna Masi, registered dietician and manager of nutrition education and innovation at Stronger U Nutrition in New York City. “It can be an incredibly healthy addition to a well-rounded diet, if you enjoy the taste.”
Seaweed is low in calories and rich in several potential health-promoting bioactive compounds, including antioxidants, flavonoids and phenolic compounds. Antioxidants are substances that may prevent or delay some types of cell damage.
Scientists are currently studying flavonoids and phenolic compounds for their antioxidant, anti-bacterial, anti-cancer, cardioprotective, anti-inflammatory and skin protection effects, according to a review published in the journal Medicines.
Potential benefits of eating seaweed include:
Vitamins and Minerals
Seaweeds contain many vitamins, such as A, D, E, C and B, and minerals including calcium, potassium, magnesium and iron. According to a study in Nutrition Reviews, a 5-gram portion of edible seaweed contains anywhere from 2% to 10% of the recommended dietary intake (RDI) for vitamin A and 400% to 600% of the RDI for vitamin D, depending on the type of seaweed. The same study finds that a 5-gram dried portion of certain green seaweeds and nori contains around 200% to 450% of the RDI for vitamin B12. Additionally, the research notes seaweed may be a valuable source of vitamin B12 for vegans, who can be at a greater risk for vitamin B12 deficiency because B12 is usually found in animal products[6].
Edible seaweed is also a source of sodium, magnesium, phosphorus, iodine, potassium, iron and zinc. These minerals are known to help prevent chronic diseases, including cancer, cardiovascular disease and obesity, says Masi, noting a 2020 study in Critical Reviews in Food and Science Nutrition[7].
In fact, because of seaweed’s unique properties, its mineral content is higher than land vegetables. According to an article in Marine Drugs, the total amount of minerals present in some seaweed varieties can reach up to 40% per dry weight, compared to 20% per dry weight in spinach[8].
Significant Source of Fiber
Edible seaweeds can also provide a large amount of fiber in a person’s diet. Fiber aids in digestion and prevents constipation and may promote a feeling of fullness and help with weight loss, according to research.
Depending on the type, a 5-gram serving of red, brown or green seaweed contributes 10% to 14% of the RDI for dietary fiber. Furthermore, seaweeds containing carrageenan, agar and other polysaccharides not only act as a source of fiber but also provide prebiotics, which may benefit intestinal bacteria, according to the 2019 article in Nutrition Reviews[9]. However, further research is needed.
High Protein Content
While a 5-gram dried serving of dried brown, red and green seaweed only provides around 2% to 5% of the RDI for protein, on a gram-for-gram basis its protein and amino acid content is comparable to beef, according to the article in Nutrition Reviews[10].
Another study in Advances in Food and Nutrition Research shows the protein content of seaweed is similar to egg protein, and all three types of common seaweed (red, green and brown) contain important amino acids. Because of its nutrient profile, the study suggests it could potentially provide a source of dietary protein in areas where protein deficiencies are common[11].
Bodies require protein to repair cells and make new ones. Children, teens and pregnant women also need adequate protein to ensure proper growth. The RDI for protein is 50 grams a day.
Blood Sugar Control
A 2022 meta-analysis in Nutrition Reviews found brown seaweed and its extracts might help manage hyperglycemia (high blood sugar), but more research is needed. Additionally, researchers found that brown seaweed positively affected the body’s ability to maintain blood sugar levels and prevent blood sugar spikes after a meal[12].
Supports Healthy Thyroid Function
“Seaweed is rich in the mineral iodine, which we need for normal thyroid function,” says Masi. “Most Americans don’t need to worry about getting enough iodine [because they consume adequate amounts in their diet], but there are still areas of the world where iodine deficiency is common.”
The RDI of iodine is 150 micrograms for adults, 220 micrograms for pregnant women and 290 micrograms for breastfeeding women. According to the NIH, 5 grams of dried nori contains 116 micrograms of iodine, or 77% of the RDI for adults. Iodine deficiencies can cause goiters (thyroid gland enlargement), hypothyroidism and pregnancy complications.
May Promote Heart Health
Certain compounds in seaweed, in particular fucoidan, fucoxanthin, astaxanthin and phlorotannin, may have a protective effect on the heart, according to a 2021 review in Phytomedicine Plus.
These four compounds have been shown to have antioxidant and anti-inflammatory effects and protect vascular endothelial cells, which make up the inner lining of arteries, veins and capillaries. This protection may help prevent cardiovascular disease[13].
Seaweed also contains EPA, a type of omega-3 fatty acid. “EPA is so important for our cardiovascular health and triglycerides. It can improve our good cholesterol,” says Masi. “You can also get EPA from fatty fish, like tuna and salmon, and flax seeds, chia seeds and walnuts.” Additionally, certain plant-based omega-3 supplements are made using algae for those people who don’t want to consume animal products but feel the need to supplement this fatty acid.
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