When it comes to weight loss, is slow and steady really the winning strategy? Or could rapid weight loss actually lead to better long-term results?
New research presented in Istanbul last week at the European Congress on Obesity is challenging the long-held belief that losing weight too quickly leads to rebound weight gain.
In this 52-week randomized clinical trial, researchers followed 284 adults with obesity who were assigned to either a rapid or gradual weight-loss program.
During the first 16 weeks, the rapid weight-loss group followed a structured low-calorie plan starting at under 1,000 calories per day, increasing step-by-step to about 1,500 calories daily. The gradual group reduced intake more moderately, averaging around 1,400 calories per day.
After that, both groups entered the same 36-week weight-regain prevention program with coaching and ongoing support.
The result?
Those in the rapid weight-loss group lost nearly 13 percent of their body weight in the first 16 weeks, compared to just over 8 percent in the gradual group.
A year later, they still maintained significantly greater weight loss overall and were much more likely to hit clinically meaningful targets linked to lower risks of type 2 diabetes, high blood pressure, heart disease, and osteoarthritis.
“Our results clearly challenge the prevailing belief that slow and steady gradual weight loss is necessary to prevent weight regain and reduce obesity-related complications,” said Line Kristin Johnson, of the Vestfold Hospital Trust in Tønsberg, Norway.
She said the urgent need for weight-loss and weight-maintenance strategies make the findings particularly relevant.
“As many individuals with obesity cannot access or afford medical or surgical treatments, our results support the potential of effective, commercially available weight-reduction programs to help reduce the growing burden on public healthcare systems,” she said in a news release.
Research presented at meetings is typically considered preliminary until published in a peer-reviewed journal.
Black Americans, particularly Black women, face disproportionately higher rates of obesity. Excess weight is linked to an increased risk of health conditions such as type 2 diabetes, high blood pressure, heart disease, and stroke—health issues that already have an outsized impact on many Black communities.
While there’s no one-size-fits-all approach to weight loss, findings like these may help patients and their healthcare providers better understand which strategies are most effective for achieving lasting results.
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Before you toss out your healthy eating and exercise plan, it’s important to understand what researchers mean by rapid weight loss. The study did not involve extreme fad diets, detoxes, or skipping meals. Instead, participants followed a structured, medically supervised program designed to help them lose weight safely. Crash diets can lead to nutritional deficiencies, muscle loss, and weight regain, whereas a well-planned weight-loss program prioritizes both safety and long-term success.
Many people who use Ozempic, Wegovy, or Zepbound experience relatively rapid weight loss, particularly during the first several months of use. While this study did not specifically examine people taking these drugs, the findings may provide reassurance that faster weight loss does not automatically lead to greater weight regain. Still, healthcare providers and nutritionists recommend combining medication with healthy eating habits, physical activity, and regular medical follow-up to help maintain results over time.
RELATED: Considering Weight Loss Medication? Here’s How to Know Which One Is Right for You
For years, many people have heard that losing weight slowly is the best way to keep it off. This new research suggests the story may be more complicated. In a structured program, participants who lost weight more quickly were actually more successful at maintaining their weight loss over time.
The takeaway isn’t that everyone should try to lose weight as fast as possible — it’s that safe, effective weight-loss strategies can look different for different people. If you’re considering a new approach, talk with your healthcare provider about what makes the most sense for your health goals and medical history.
More information
The U.S. Centers for Disease Control and Prevention has more on steps for losing weight.
SOURCE: HealthDay TV, May 18, 2026
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