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Chrissy's Q&A: "Can you lose weight too quickly?"

Chrissy's Q&A is a bi-weekly feature from Apex Performance Integration's assistant coach, Chrissy Mangold. If you have a question, feel free to submit it in the comments below!

Losing weight too quickly often comes with consequences. Here are a few examples:

  • Slows your metabolism

  • Muscle loss

  • Increased and decreased hormones

  • Dehydration

  • Gallstones

  • Nutritional deficiencies

Let’s start with metabolism. When you dramatically lower your calorie intake, your body senses that food is scarce and lowers the rate at which it burns calories. Obviously, food is our major energy source. When we don’t eat enough our bodies start dipping into their stores of energy, called glycogen. Glycogen is bound by water, so when you burn glycogen for fuel, your body also releases the water.

You'll lose a little fat when you try to lose weight too aggressively. You do, however, lose muscle, glycogen, water, etc. Our bodies start to use the muscle for energy because we are not getting enough food. It is all a domino effect. Our hormones start to get out of whack. We have a hormone called Leptin (which signals the brain when it’s full) which decreases when losing weight too quickly. The other hormone is ghrelin (which stimulates hunger) this increases because you are pretty much starving.

Losing weight too fast can disrupt the balance of electrolytes in your system, leading to feeling dizzy and tired. Most of the weight loss is related to dehydration (water weight) not fat. You are losing muscle mass and body fluid. It all comes full circle. Loss of muscle mass decreases your metabolism rate as I stated in the beginning.

Gallstones are very common in quick weight loss. Our bladders release digestive juices. If you're not eating much food your gallbladder won’t release these juices and ta-da……. gallstones form. There are just so many nutritional deficiencies too. Hair loss, extreme fatigue, and not enough iron and folate cause weak brittle bones.

The best advice I could give is to speak to someone who knows what they are talking about. Someone who will guide you in the right direction! Losing weight should be like a marathon, not a sprint. Losing one to two pounds per week is a fantastic pace for most people. The slower the better and you will be more likely to keep it off, and in a much healthier way!

Thank you for the very important question, and let me know if you need any help!



P.S. Are you trying to lose weight and get your butt moving? We're offering 20% off our best-valued training package for the month of September. The catch is we're only opening up 10 spots so if you, or anyone you know is interested, act fast! Purchases can be made by clicking here! Be sure to use the code BACKTOSCHOOL20 at checkout to get 20% off! Once September is over, or the 10 spots are filled, the deal is done!


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