Nisha Pandey

Going Slow & Steady Really Help With Sustainable Weight Loss? New Study Challenges The Norm

For years, people trying to lose weight have been told that slow and steady is the safest and most sustainable approach. But a new study is challenging that long-standing advice. 

Researchers found that losing weight more quickly may actually lead to greater <span>weight loss</span> that can be maintained over time. 

The findings, presented at the European Congress on Obesity 2026, followed 284 adults with obesity, around 90% of whom were women. Researchers compared a rapid weight-loss method with a more gradual approach. 

During the first 16 weeks, participants in the rapid weight-loss group followed a <a href="https://www.healthandme.com/health-wellness/healthy-bmi-but-belly-fat-why-your-waist-may-predict-heart-risk-better-article-155715564" data-type="tilCustomLink">low-calorie diet</a> that started below 1,000 calories a day and gradually increased to around 1,500 calories. The gradual-loss group consumed approximately 1,400 calories a day. 

Those in the rapid-loss group lost an average of 12.9% of their body weight during the first 16 weeks, compared with 8.1% among those following the gradual approach. But the researchers were particularly interested in what happened after the initial weight-loss phase. 

Both groups subsequently entered a 36-week weight-maintenance program, receiving regular support and guidance on maintaining healthy eating habits. 

After one year, the rapid-loss group had still lost more weight overall, averaging 14.4% of their starting body weight, compared with 10.5% in the gradual-loss group.

Also read: <a href="https://www.healthandme.com/fitness/meniscus-tears-why-runners-athletes-shouldnt-ignore-this-common-knee-injury-article-155745811" data-type="tilCustomLink">Meniscus Tears: Why Runners &amp; Athletes Shouldn't Ignore This Common Knee Injury</a> 

<h2>Does This Mean Fast Weight Loss Is Better? </h2>

The study challenges the idea that <span>rapid weight loss</span> automatically leads to weight regain. It does not mean people should drastically cut back <a href="https://www.healthandme.com/nutrition/can-what-you-eat-before-9-am-shape-your-blood-sugar-for-the-rest-of-the-day-article-155626633" data-type="tilCustomLink">calories</a> or attempt crash diets. 

<em>HealthandMe </em>spoke to Dr Rajiv Kovil, Diabetes &amp; Obesity Specialist, S L Raheja Hospital, to understand which approach is truly sustainable for long-term weight loss. 

He says, “Scientifically, this reinforces an important concept: the speed of initial weight loss and the sustainability of <a href="https://www.healthandme.com/nutrition/what-rockpaperscissors-run-and-eat-and-other-eating-challenges-are-really-doing-to-your-health-article-155623255" data-type="tilCustomLink">weight loss</a> are not necessarily opposites. Larger early weight loss may provide metabolic benefits, improve mobility and motivation, and give patients a greater “weight-loss buffer” before biological pressures favouring regain become prominent.” 

One of the most important details is that the rapid-loss programme was structured and professionally supervised, with consistent support after the initial weight-loss period. 

He further explains, “This was rapid, medically structured weight loss—not unsupervised crash dieting. Participants received continued behavioural and <a href="https://www.healthandme.com/nutrition/monsoon-diet-why-fermented-foods-are-good-for-your-gutonly-if-prepared-safely-article-155191672" data-type="tilCustomLink">weight-regain-prevention support</a>. Moreover, the results are currently reported from a conference presentation rather than a fully peer-reviewed publication, and body-composition and energy-expenditure data were not reported.” 

Dr Kovil goes on to say that truly sustainable weight loss should never revolve around the number of kilograms lost. 

He said, “The message therefore is not “faster is always better.” It is that obesity treatment should move away from an arbitrary obsession with the rate of kilograms lost.” 

Dr Marie Spreckley of the University of Cambridge said the study involved an intensive intervention with frequent professional support, meaning the results may not necessarily translate to unsupervised dieting in everyday life. 

Dr Dimitrios Koutoukidis of the University of Oxford also cautioned that the study was based on limited data from a conference abstract and mostly involved women.

Also read: <a href="https://www.healthandme.com/fitness/walking-becomes-harder-with-age-not-just-due-to-weaker-muscles-study-says-your-ankles-may-be-to-blame-too-article-155708009" data-type="tilCustomLink">Walking Becomes Harder With Age Not Just Due To Weaker Muscles; Study Says Your Ankles May Be To Blame Too</a> 

<h2>Why Slow Weight Loss Has Been Recommended? </h2>

Apply Mehendi To Beat The Heat: Rujuta Diwekar

The traditional argument is that <span>gradual weight loss</span> is easier to maintain and may reduce the risk of losing muscle or encourage <a href="https://www.healthandme.com/nutrition/do-most-adults-eat-more-protein-than-they-need-new-review-challenges-the-high-protein-trend-article-155232593" data-type="tilCustomLink">weight regain</a>. 

But experts say the new findings suggest the speed of weight loss itself may not be the main factor determining whether weight comes back. What may matter more is what happens after the weight comes off. 

Dr Adam Collins of the University of Surrey noted that metabolic adaptation and reductions in lean mass appear to relate more closely to the total amount of weight lost than simply how quickly it was lost. 

Dr Kovil concludes, “In obesity medicine, the real endpoint is not how slowly you lose weight—it is how safely you lose fat, preserve muscle and maintain the metabolic benefit. Sustainability is determined less by the speed of weight loss and more by the quality and continuity of long-term treatment.”

Health Conditions A-Z

health

going-slow-steady-really-help-with-sustainable-weight-loss-new-study-challenges-the-norm

weight loss

rapid weight loss

low calorie diet

gradual weight loss

crash diet

weight gain

from-pharmacy-of-the-world-to-laboratory-of-the-world-indias-next-healthcare-challenge

From Pharmacy of the World to Laboratory of the World: India's Next Healthcare Challenge

karnataka-rolls-out-qr-code-to-report-food-safety-violations-expired-drugs

After FDA Crackdowns, Karnataka Launches QR Code To Report Food & Drug Safety Violations Instantly

Fitness

8 Sit-Up Variations to Strengthen Your Core and Build Stability

Benefits Of Ayurvedic Health Supplement Ashwagandha

9 Anti-Inflammatory Breakfast Options You Should Try

5 Foods You Should Avoid For PCOS, Says Gynecologist

Love Sitting With Your Legs Crossed? Here’s You Should Avoid It

6 Daily Foods That Are Secretly Increasing Your Calories

9 Brain Boosters You Should Do Everyday

Hip Exercises That Will Keep You Flexible As You Age

9 Leg Exercises Office Workers’ Should Do At Home

Benefits of Having Herbal Tea Every Morning

9 Daily Habits That Boost Your Brain Power

Lower-Body Exercises That Are Game-Changers

How Drinking Apple Cider Vinegar Helps You

Aging Myths You Should Never Believe

Superfoods That Support Your Gut Health

What Happens To Your Body When You Eat Instant Noodles Every Day?

Health Issues Premature Babies Often Face

Exercises Office Workers Should Do For Their Heart Health

Reasons Why You Should Add Raw Turmeric To Your Diet

Benefits Of Drinking Milk At Night: Why You Should Do It

Food That Provides Vitamin B12 Naturally In Your Diet

Surprising Health Benefits Of Fenugreek Seeds

9 Superfoods You Should Eat For Your Brain Health

What Does Mental Health Support Look Like At Work?

Long Stretches You Should Do To Unwind From Your Day

Colon Cancer In Young Adults: Early Symptoms You Should Know

Health Benefits Of Eating Dry Fruits Everyday

Are You At Risk For Fried Rice Syndrome?

These Tests Reveal How Well You Are Aging

Lower-Back Exercises You Should Do After A Long-Day's Work

Children’s Diet – What Kids Need To Eat For Immunity Building

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

For years, people trying to lose weight have been told that slow and steady is the safest and most sustainable approach. But a new study is challenging that long-standing advice. Researchers found that losing weight more quickly may actually lead to greater weight loss that can be maintained over time. The findings, presented at the European Congress on Obesity 2026, followed 284 adults with obesity, around 90% of whom were women. Researchers compared a rapid weight-loss method with a more gradual approach. What Did The Study Find? During the first 16 weeks, participants in the rapid weight-loss group followed a low-calorie diet that started below 1,000 calories a day and gradually increased to around 1,500 calories. The gradual-loss group consumed approximately 1,400 calories a day. Those in the rapid-loss group lost an average of 12.9% of their body weight during the first 16 weeks, compared with 8.1% among those following the gradual approach. But the researchers were particularly interested in what happened after the initial weight-loss phase. Both groups subsequently entered a 36-week weight-maintenance program, receiving regular support and guidance on maintaining healthy eating habits. After one year, the rapid-loss group had still lost more weight overall, averaging 14.4% of their starting body weight, compared with 10.5% in the gradual-loss group.Also read: Meniscus Tears: Why Runners & Athletes Shouldn't Ignore This Common Knee Injury Does This Mean Fast Weight Loss Is Better? The study challenges the idea that rapid weight loss automatically leads to weight regain. It does not mean people should drastically cut back calories or attempt crash diets. HealthandMe spoke to Dr Rajiv Kovil, Diabetes & Obesity Specialist, S L Raheja Hospital, to understand which approach is truly sustainable for long-term weight loss. He says, “Scientifically, this reinforces an important concept: the speed of initial weight loss and the sustainability of weight loss are not necessarily opposites. Larger early weight loss may provide metabolic benefits, improve mobility and motivation, and give patients a greater “weight-loss buffer” before biological pressures favouring regain become prominent.” One of the most important details is that the rapid-loss programme was structured and professionally supervised, with consistent support after the initial weight-loss period. He further explains, “This was rapid, medically structured weight loss—not unsupervised crash dieting. Participants received continued behavioural and weight-regain-prevention support. Moreover, the results are currently reported from a conference presentation rather than a fully peer-reviewed publication, and body-composition and energy-expenditure data were not reported.” Dr Kovil goes on to say that truly sustainable weight loss should never revolve around the number of kilograms lost. He said, “The message therefore is not “faster is always better.” It is that obesity treatment should move away from an arbitrary obsession with the rate of kilograms lost.” Dr Marie Spreckley of the University of Cambridge said the study involved an intensive intervention with frequent professional support, meaning the results may not necessarily translate to unsupervised dieting in everyday life. Dr Dimitrios Koutoukidis of the University of Oxford also cautioned that the study was based on limited data from a conference abstract and mostly involved women.Also read: Walking Becomes Harder With Age Not Just Due To Weaker Muscles; Study Says Your Ankles May Be To Blame Too Why Slow Weight Loss Has Been Recommended?       The traditional argument is that gradual weight loss is easier to maintain and may reduce the risk of losing muscle or encourage weight regain. But experts say the new findings suggest the speed of weight loss itself may not be the main factor determining whether weight comes back. What may matter more is what happens after the weight comes off. Dr Adam Collins of the University of Surrey noted that metabolic adaptation and reductions in lean mass appear to relate more closely to the total amount of weight lost than simply how quickly it was lost. Dr Kovil concludes, “In obesity medicine, the real endpoint is not how slowly you lose weight—it is how safely you lose fat, preserve muscle and maintain the metabolic benefit. Sustainability is determined less by the speed of weight loss and more by the quality and continuity of long-term treatment.”

going slow & steady really help with sustainable weight loss? new study challenges the norm

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.

Going Slow & Steady Really Help With Sustainable Weight Loss? New Study Challenges The Norm

Meniscus Tears: Why Runners & Athletes Shouldn't Ignore This Common Knee Injury

Walking Becomes Harder With Age Not Just Due To Weaker Muscles; Study Says Your Ankles May Be To Blame Too

One Bad Landing Can Change Everything: Avoid These Common Knee Injury Mistakes

Health Conditions A-Z

Going Slow & Steady Really Help With Sustainable Weight Loss? New Study Challenges The Norm

From Pharmacy of the World to Laboratory of the World: India's Next Healthcare Challenge

After FDA Crackdowns, Karnataka Launches QR Code To Report Food & Drug Safety Violations Instantly