How Much Weight Can You Lose Per Week?

I get a lot of questions about weight loss – and more specifically, about how much weight a person can (safely) lose per week.

The general recommendation is that you can lose up to 1% of your weight per week. So, if you’re 200 lbs, then that’s 2 pounds the first week. Note that as you release weight, the per week amount changes. If you’re down to 150 lbs, then you wouldn’t want to release more than a pound and a half per week. Following this guideline, most of us wouldn’t want to lose more than a few pounds per week.

The recommend amount may sound low, but remember that losing weight slowly is more sustainable. In addition, in minimizes the sometimes harmful effects of rapid weight loss like loose skin.

But remember – losing weight is one thing, and losing fat is another. Fat is just part of our body’s variable weight. On top of our skeletons are layers of muscle, too. And our bodies contain a tremendous amount of water weight. Losing weight doesn’t tell the whole story.

For example, a dehydrated person will weigh less than when they are hydrated. But obviously, that’s not a good thing. And a person that is exercising and lifting weights may actually gain weight – though the weight gain is good, and the result of increased muscle mass. Clearly, weight is fairly limited as an indicator of body fat or as a measure of overall health.

Moving beyond the scale, I recommend using alternatives like inches lost (from the waist), inches gained (from the biceps, chest, etc.), increases in energy, health changes, body fat percentages and more.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 100 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. Sensible advice.. I can’t help but wonder what your opinion of shows like The Biggest Loser is, considering how much they flaunt the fact those people lose up to 10 or 15 lbs “per episode/week”.

    • I think shows like Biggest loser are very extreme and are for the EXTREMLY over weight. They are monitored by Doctors and trainers who are skilled in what they are doing so obviously that is not for normal people who need to shed 10 oe 15 pounds.

    • Reality shows like the biggest loser are closely monitored by a whole team of trainers and doctors. I’m sure that they would advise against the average person targeting such extreme and rapid weight loss.

  2. Nice article. This helps emphasize why fad diets are bad diets. You should eat a diet that you can sustain. Very often with fad diets you will lose weight by losing muscle, which will be counter-productive in the future since muscle mass helps maintain a higher metabolism.
    Zero carb diets are a classic example, and they’re very popular too. Since your body NEEDS carbohydrates to function properly, it will pull the nutrients that it needs to compensate from your muscles and thus you’ll lose weight by losing muscle.

  3. Thanks for the blog on weight loss, I needed the reminder.

  4. regarding body fat percentages:
    I bought one of those scales which calculates your water weight, body fat weight and bone mass percentage. They present the body fat as a percentage also. According to information I’ve come accross, the percentage of body fat I should have for a person my age, sex and height is between 22% to 27%. Currently, the scale indicates my body fat percentage to be 26% so I’m on the high end of what they recommend, and my overall weight is a bit high for a person my size and age. Anyway, I’ve been keeping a log of this information taking scale readings once a week over the past couple of months. While my weight fluxuates a bit, the % of body fat stays right at 26% +/- some decimal amount.

    So, I understand that tracking just the weight isn’t really what is most important. I started doing some bodyweight type exercises last week and the guidance I’ve gotten regarding that is I need to consume about 1 gram of protein per pound of ideal body weight which for me is between about 175 – 195 (that varies depending on who you ask.)

    My question is, if I increase the protein intake and maintain this exercise regeme, could that added protein build more fat than muscle? I know it is a slow process and I don’t want to spike my protein intake only to find that my fat % increases because I’m not working out hard enough to build muscle fast enough.

    I am not looking to be Mr. Buffed guy, just trim and healthy.

    Thanks (if you decide to reply.)
    Jerry

    • Aryan Rezvani says:

      I know this is a late reply, Jerry, but I thought I’d answer your question for those who also may be wondering the same thing.

      Yes, you are correct. A proper diet should include approximately 1 gram of protein per pound of lean body mass (LBM). However, that protein should be integrated within your diet.

      For instance, if you are on a 2000 calorie diet and you have 150 pounds of LBM then while staying underneath that caloric limit, you should include 150 grams of protein in your diet.

      The reason for this is the protein is meant to help preserve the muscle you currently have while you’re in a caloric deficit.

  5. The use of Phentermine continues to be proven to reduce the
    quantity of weight in somebody who has gotten it. Now most non prescription weightloss pills
    use teas, which appears to have an effect for the metabolism as well as slows fat production,
    or bitter orange, which can be a chemical isolated
    from citrus fruit. All emphasize eating less and exercising while on their enter in
    order to lose and ma. Some users claim that it elevates their heartbeat and even means they are anxious for most in the times.
    Always make sure you talk with a doctor before you decide to reduce the quantity of calories
    you intake rather than just go with a blanket calorie restricted diet that you might
    see in women’s or cooking magazines.

  6. The basic mechanism involved in diet pills is suppression of
    diet, increase of body’s metabolism and interference with body’s ty to absorb specific
    nutrients. Side effects which predominant with Reductil are constipation, dry mouth, loss in appetite, insomnia.
    For that cause the internet is especially loved by many.

    It been specifically shown to aid lower cholesterol. We live
    in a very culture that wants things now rather than
    tomorrow.

  7. Phentramin D is an incredibly effective diet pill that works in a similar fashion to other weightloss pills like Phentermine.
    Alton Thomrts is especially known for delivering the information on various effective weight-loss
    pills reviews sites. t compromise taste however you do shed some of that nasty fat.
    Obesity is a common problem but one shouldn’t get it lightly as it
    can become life threatening, if is out of control.

    Lowering our bodies weight is not as elementary as people
    think also it needs an efficient product that functions, around the satisfaction of the users.

  8. Article Source: out my Website for Special Discount codes on Lipodrene.
    Alton Thomrts is specially known for delivering the
    data on various effective weight loss pills reviews sites.

    t compromise taste however, you do shave off some of these nasty fat.
    Energy a higher level human body experiences a healthy increase
    which makes you further happy and exercise more. It is recognized as a
    HERBAL DIET PILL because it has a molecule that your
    brain feel that you are certainly not hungry.

  9. If you look inside the mirror and aren’t happy with
    what you see there, then deal with it. ntration, memory, and speech difficulties, metabolic acidosis, kidney stones.

    s label would warn such patients against taking the weight
    loss pill. Even the natural diet pills, and herbal products have bad .
    As for the diet plans, some those who can’t resist the
    pleasure of eating their most favorite food.

  10. This was the pill that suggested who’s works on unwanted fat caused by
    cortisol (a stress hormone that causes that nasty pooch and extra pounds round the backside).
    Don. l. Last month, Simon Pegg’s twitter account was hacked.
    But there isn’t any real evidence to compliment a muscle-building
    effect.

  11. There were some modest improvements in strength-training performance, these improvements were short-lived, tapering
    off after the first month in the study. Within seconds, the report you chose
    for the candidates predicts with a high level of accuracy the end
    result of finding a specific person. Next, you can test finding out in the event the merchant offer some form of rebate, normally you can get
    this discount voucher codes or discount codes in numerous weight loss
    pill review websites. Studies have demostrated that over 90% of
    people that try to shed weight with these methods fail in just a few weeks.

    These pills are further available under different names depending upon the primary function that
    they can perform in reducing your weight.

  12. If your work out generally concentrates of muscles growth, then
    this information has details that might be useful to you personally.
    You may need to change your diet and also hitting the
    gym in order to get the final results you wish.
    Check into places and concentrate on aspects of
    your general exercise routine practice that you sense you could
    utilize assistance with.

    Strive for a high number of repetitions with method-strength
    excess weight once you workout. For each personal physical exercise one does, try to do a collection of ten to fifteen representatives, relaxing under one minute in the middle every single set.
    This will cause lactic acid solution to develop within your
    muscle groups, which makes you “experience the burn”
    whilst revitalizing growth.

    If you are seeking to create muscle mass, it is essential to consume caloric-dense meals
    on the proper time. The optimum time to enjoy your heaviest food throughout the day is once you have done your
    muscles-constructing work out program. It is at the moment that
    the power demands of the body are at optimum amounts given that your system needs the nourishment
    to correct and make muscles. Should you consistently eat more caloric-packed foods every couple of several
    hours, you will supply an opportunity for the body
    to incorporate a lot more muscle mass.

    Crank up some songs. Research has shown that listening to audio you
    adore when you are lifting can help you do more reps than not paying attention to any music at all or otherwise hearing the tunes that you prefer.
    In addition, experiencing earphones can help distract you against having a discussion with others that can defer your exercise routine.

    It is quite important that you stand up effectively when performing
    ranking exercise routines, for example over head presses and leg
    squats. These exercises require a kind of athletic stance.
    To have this, you must remain with your ft at concerning the size of your respective shoulder area.

    Then, a little stage your feet outward, bend the knee joints, and arch your
    lower back. Make sure that your vision are seeking ahead.

    A 60 second workouts are the the best possible duration for
    maximum effects. Past 1 hour, your whole body starts delivering the
    strain hormonal, cortisol. Cortisol reduces your testosterone
    amounts, which just waste materials your time and
    effort to increasing your muscle tissue. An outstanding
    method of ensuring you increase your workout routines would
    be to maintain exercises at under one hour long.

    Stay away from evaluating yourself to others at the
    gym. It can be helpful to view other folks to view their kind, new exercises,
    or new kinds of gear, but direct comparing will not be useful.
    The reason being all of us have an alternative physical
    stature what meets your needs might not work
    with others.

    Pay attention to your whole body excess fat and calculate it consistently.
    Do not be frustrated if there is not important fat loss when muscle building, since your body weight
    might not modify significantly using a body weight and body building
    routine. Your system extra fat can be a better measure of your
    overall health instead of excess weight.

    Ensure that you are ingesting the level of energy that your system needs.
    There are many of online calculators which can be used to determine calorie demands influenced by your goals.
    Use a few from the calculators then improve your diet program properly,
    such as the appropriate quantities of carbohydrates, healthy proteins along
    with other vitamins to develop your muscles.

    Function your muscle mass to exhaustion for the best comes
    from your workouts. Depart absolutely nothing in the table.
    When doing a collection of exercise routines, maintain pressing your self before you could not total
    an additional force-up or lift the nightclub yet another time.
    You may then begin using heavier weight load and performing a lot less reps to enhance muscle sizing.

    Making a smart schedule for your muscles building workout routines could keep your muscles developing and
    keep you from injuries. It is recommended that beginner muscle tissue contractors workout only two times every week, although individuals with expertise can perform so 3 x per week.

    When you read through from the above report, there are several ways
    to enhance your muscle groups. This short
    article offered some very nice suggestions that you should stick to.
    Try out selecting the ones that you think will allow you to.
    Combine it up and examination combinations to find out how they
    sense.

  13. Nice post. I was checking continuously this blog and I’m impressed!
    Very useful information specifically the last part :) I care for such
    info much. I was looking for this particular information for a long
    time. Thank you and good luck.

Speak Your Mind

*