Slow, steady plodding towards a target weight is better than crash dieting.
A study by Drexel University in Philadelphia found that “hares” who tried to rush to slimness lost less weight over two years than “tortoises” who shed a consistent number of pounds each week.
Obese and overweight individuals were enrolled into a year-long weight-loss programme based on meal replacements and behavioural strategies such as self-monitoring, calorie-counting and increased exercise.
Bigger weight fluctuations in the first six and 12 weeks led to poorer weight control one and two years later, the results published today in a journal for the Obesity Society showed.
For example, a person who lost 4lbs one week, regained 2lbs the next week, and then lost 1lb a week later, fared worse than someone who shed 1lb per week consistently for three weeks.
The scientists did not explore the reasons why some of the 183 participants’ weight varied more than others.
But previous research has shown that trying to slim too fast can trigger a yo-yo cycle of crash dieting and fluctuating weight.
Psychologist Professor Michael Lowe, who led the research, said sticking to weight-loss goals was important, even if progress was slow.
Professor Lowe said: “Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing three quarters of a pound each week.”
Fellow researcher Dr Emily Feig, from Drexel University, said: “It seems that developing stable, repeatable behaviours related to food intake and weight loss early on in a weight control programme is really important for maintaining changes over the long term.”