One to two pounds of weight loss per week is the goal for a healthy rate of weight loss. This allows the body to adjust gradually to a new eating pattern and prioritizes fat loss over muscle loss.
It also reduces the likelihood that the lost weight will return. Extreme diets can cause a rebound effect, making it difficult to maintain the loss over time.
Lose 1 to 2 Pounds a Week
what is the average weight loss per week: One to two pounds a week is a safe rate of weight loss that many diet experts recommend. To lose this amount of weight, you must burn 500 to 1,000 more calories each day than you consume, which can be accomplished through a combination of reduced eating and physical activity.
People generally weigh themselves more often in the first week of a diet, which is likely because they are losing water weight rather than fat. As the diet continues, weight loss slows. In the long run, slower is better as the slower rate of weight loss usually leads to more sustainable results.
To lose one to two pounds a week, you must cut your overall calorie intake by about 500 to 1,000 calories per day. This can be done by eliminating a single meal, such as breakfast, or by simply cutting down on extra calories throughout the day — for example, skipping the soda at lunch or the coffee in the morning.
In addition to diet, it is important to add in a moderate amount of daily exercise and to modify some lifestyle behaviors. Adding in activities like walking to work or the grocery store, taking the stairs instead of an elevator, and doing jumping jacks during commercial breaks can all help you burn additional calories. This can be especially helpful for people who find it difficult to add in more structured exercise.
Lose 3 to 5 Pounds a Week
If you’re feeling a little too snug in your jeans or are trying to lose weight before an event, it may be tempting to try out fad diets and cleanses that promise quick results. But to be healthy and sustainable, your weight loss plan should aim for a gradual rate of loss that’s not too fast or too slow.
To lose a pound of fat, you need to create a calorie deficit by eating fewer calories than you’re burning through exercise and other physical activity. Generally, you should aim to cut 500 calories per day from your current intake by making smart dietary changes or increasing the amount of physical activity you do on a regular basis.
You might find that your weight loss is slower than this after the first week of a new diet, as your body naturally sheds water and some lean muscle during this time. But once this initial period passes, you should expect to lose about a pound of fat each week with consistent effort, according to the National Institutes of Health.
Aiming for a pound of fat loss each week will help you reach and maintain your ideal weight. And if you’re struggling to keep up with your goals, don’t feel discouraged—try again next week! If you’re not seeing the results you want, talk to your doctor about other ways to support a more sustainable healthy lifestyle.
Lose 6 to 10 Pounds a Week
Trying to lose 10 pounds in one week can be a lot of work. In addition to burning lots of calories through exercise, you also need to cut out a lot of calories from your diet. To do this, it can be helpful to keep a food journal. This can help you spot patterns such as mindless snacking and overeating during stressful times. Keeping track of the calories you consume can be easy with a weight loss app such as MyFitnessPal.
It may seem counterintuitive, but sustainable weight loss is best achieved at a slow and steady pace. Attempting to lose too much weight too quickly can be tough on your body, and can result in regaining the lost weight. In addition, if you are losing too much weight too fast, your body can interpret this as a starvation signal and fight back by slowing down metabolism.
It is possible to lose 6 to 10 pounds a week with good eating habits and regular exercise. To do so, it is recommended to create a calorie deficit of 1,000 calories each day. This can be done by cutting out unnecessary calories, increasing the amount of calories burned through exercise, or both. A healthy eating plan consists of a balanced diet that includes lean proteins, whole grains, fruits and vegetables, and low-fat dairy.
Lose More Than 10 Pounds a Week
You can lose 10 pounds a week by following a strict calorie-restricted diet and increasing the amount of exercise you do. This is known as “walking to lose weight.” In a study published in the Journal of Nutrition, people who followed a calorie-restricted diet with 2.5 hours of walking per week lost more than those who followed the same diet without exercise.
However, it’s important to remember that most of the weight you lose in a week is water and not fat. You may be able to keep the ten pounds off by incorporating exercise, eating a healthy meal plan and limiting your sugar intake, but it’s unlikely you can maintain this level of weight loss indefinitely.
Most experts agree that losing 1-2 pounds a week is the optimal rate of sustainable, healthy weight loss. Trying to lose more than that is risky and should be done only with the approval of your doctor.
Conclusion
It’s also important to remember that if you do lose more than a pound of body fat in a week, it will quickly come back on once you start eating and drinking normally again. In addition, you’ll likely regain water weight and possibly even muscle mass if you’re doing a drastic diet and exercise plan like this. For this reason, it’s best to focus on gradual, sustainable changes that can help you reach your goals over time.
