A well-known actress recently made headlines for losing nearly 100 pounds in a year, inspiring many who are on their own weight loss journeys. However, this rapid weight loss has also raised concerns about its impact on health. Can losing that much weight in a year really be healthy?

Is Losing 100 Pounds in a Year Harmful?

Losing 100 pounds is a significant achievement, but it’s essential to approach weight loss healthily. Obesity is a global epidemic, with over 1.9 billion adults overweight and more than 650 million obese in 2016. In China, over 50% of adults are overweight or obese, according to the 2020 report on Chinese residents’ nutrition and chronic diseases.

Obesity is a high-risk factor for various diseases, including:

• Cardiovascular diseases (mainly heart disease and stroke)
• Diabetes
• Musculoskeletal disorders (especially osteoarthritis)
• Certain cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon cancers)

For severely obese individuals, reducing weight to a normal BMI is crucial for health. However, rapid weight loss isn’t advisable and can lead to malnutrition, electrolyte imbalances, muscle loss, and metabolic issues. A healthy weight loss rate is about 1-2 pounds per week.

Even for obese individuals, it’s best to follow medical advice and, if possible, seek support from nutritionists and fitness professionals.

How to Determine If You Need to Lose Weight

Obesity isn’t just about the number on the scale. Here are some key indicators:

1. BMI (Body Mass Index): Calculate it as weight (kg) ÷ height (m²). A BMI of 28 or higher is considered obese.
2. Waist Circumference and Waist-to-Hip Ratio: For Asian populations, a waist circumference above 90 cm in men and 80 cm in women, or a waist-to-hip ratio above 0.9 for men and 0.85 for women, indicates obesity.
3. Body Fat Percentage: Generally, a body fat percentage above 25% in men and 30% in women is considered obese.

Preventing Weight Regain

Maintaining weight loss is challenging. Here’s why many people regain weight:

1. Improper Weight Loss Methods: Crash diets and fasting can lead to muscle loss and reduced metabolism. When normal eating resumes, weight gain is likely.
2. Relaxing After Reaching Goal: Sustaining weight loss requires ongoing effort. Once the target weight is achieved, reverting to old habits can quickly lead to weight gain.

To maintain weight loss:

1. Adopt Healthy Eating and Exercise Habits:

   • Healthy Eating: Include fresh fruits and vegetables, whole grains, and avoid fried foods and sweets. Eat regularly without overeating.
   • Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise weekly. For those with significant weight to lose, start with low-impact activities like cycling or swimming.

2. Post-Weight Loss Maintenance:

   • Maintain Good Habits: Continue balanced nutrition and regular physical activity.
   • Prioritize Sleep: Good sleep is vital for weight maintenance. Studies show an additional hour of sleep can reduce BMI and waist circumference.
   • Monitor Your Weight: Regularly check your weight to stay informed about changes.

Common Weight Loss Misconceptions

1. Skipping Meals, Especially Dinner:

   Skipping meals can backfire. A study found that those who skipped dinner were more likely to become overweight. This might be due to increased hunger and overeating later.

2. Sweating More Means Faster Weight Loss:

   Sweating leads to water loss, not fat loss. Once rehydrated, the weight returns. Excessive sweating can also cause dehydration and electrolyte imbalance.

3. Using Weight Loss Pills:

   Many weight loss supplements are not FDA-approved and may not be safe. They can cause side effects like bloating, vomiting, diarrhea, and heart palpitations. Always consult a doctor before using weight loss medications.

Actors may face unique pressures to maintain a certain weight, but for the rest of us, it’s more important to focus on health rather than societal standards. Embrace your unique beauty within a healthy range.