We join Weight Watchers or Jenny Craig, lose a few pounds, and then either cannot lose another ounce, or pile it all back on…. Enter your email address to subscribe to this blog and receive notifications of new posts by email. A: Slow, but steady weight loss of about 2 pounds per week is often encouraged as the most realistic and best approach for muscle maintenance and long term weight maintenance.
For people with a lot of weight to lose, it may be perfectly reasonable to lose more than 1-2 pounds per week.
People who weigh 300 or 350 pounds who set up their programs to drop only a pound a week because they were told that's how they were supposed to do it, may find that slow rate of weight loss can actually become a de-motivator.
If you have a high body fat level, you are better able to handle an aggressive calorie deficit without negative side effects. People who are already lean who want to get even leaner (such as bodybuilding, figure or fitness competitors) need to lose fat more slowly. Considering the differences in physiology between people with a little body fat and people with a lot of body fat, a more customized guideline for weight loss would be 1% of your total body weight per week. In the beginning, (the first week or two), many people see even greater weight loss than 1% of total bodyweight. If your maintenance level really is 4675 calories a day and you cut calories all the way to 2200 a day, then on paper, you have a huge deficit of 2475 calories per day, which would produce a weekly fat loss of about 5 pounds. These examples show why a one size fits all program (such as "women eat 1500 calories, men eat 1800 calories") is totally off the mark. Ultimately, the answer to whether you're losing weight too fast should be based on your body composition, not just the scale. Looking at your numbers, you are dropping quickly and you have lost a lot of fat (congrats! Also keep in mind that the bioelectric impedance analysis method for fat testing is not perfect and can occasionally produce some wacky numbers.
Watch your progress chart and if lean body mass is decreasing week after week in a downward trend, especially if you notice your strength decreasing as well, that is usually a sign that you are losing muscle tissue. If you lose 4 or 5 pounds per week, but fifty percent of the weight is muscle, it would be better to make adjustments to your nutrition and training so you lose weight more slowly each week and you hold on to the lean body mass.


MEN CLICK HERE for your FREE presentation revealing the secret body science that allows you to eat more food to burn more fat! WOMEN CLICK HERE for your FREE presentation with easy tricks to shedding fat from the most stubborn areas -- without ever going hungry. Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. I started your Burn the Fat, Feed the Muscle program two months ago weighing 358 pounds and 45.1% BF. An already lean person who restricts calories will trigger the body's starvation responses more than an overweight person. For example, if you weigh 350 pounds, then a reasonable weekly goal could be as high as 3.5 pounds per week. However, large initial weight losses are usually from a loss of water and a depletion of glycogen, especially if the nutritional changes involve a reduction in carbs.
Stated differently, they have much higher calorie expenditures to support the larger body and the cost of moving around that larger body. A 25 year old man 5 feet 9 inches tall weighing 350 pounds will, at least "on paper," have a basal metabolic rate of 3000 calories per day.
Suppose I need to be 176 lbs to make middleweights for my next bodybuilding competition and at the moment I'm about 185 lbs (5' 8" tall). Like everything else related to nutrition and training, you need to customize your caloric intake and deficit levels for your current situation.
Moving forward, you'll want to keep an eye on your lean body mass, but don't get too concerned yet.
But if you can manage to lose more than 3 pounds per week or more and it's pure fat, and you do it safely and sensibly, that's fantastic - you've achieved better than average results - keep that up!
Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements. Some weight loss experts tell all their clients to lose only 1 or 2 pounds per week, under all circumstances. When body fat is high, you're also less likely to lose muscle tissue when you're in a calorie deficit.


Therefore, they can create much larger caloric deficits, even with caloric restriction alone. His total daily energy expenditure (maintenance level) at a moderate activity level will be 4675 calories. A more conservative calorie reduction would produce slower weight loss, but reduce the risks that come with rapid weight loss. Remember that lean body mass (LBM) represents all types of fat free tissue and also that includes water weight, which can flucutate dramatically.
I weigh in on Sunday mornings and check my body fat with the OMRON (I know that's not ideal but I don't think the calipers will work at my current bf% level). But it's entirely possible that 2 pounds a week could be too fast for some or unnecessarily slow for others. That seems like a lot, and theoretical (on paper) calorie needs don't always match real world calorie needs, so this may be an overestimation.
If you weigh over 300 pounds, you could probably take in 2700-2800 calories a day and still be dropping up to 3 lbs a week - of pure fat. Changes in glycogen stores and even the contents of your digestive tract can also affect your weight. Nevertheless, it's true that calorie needs for larger people will be much higher than for smaller people.
You can confirm this for yourself by plugging the stats into any calorie calculator formula. I'm going to the gym 6 days a week doing an hour on the treadmill and three days of weights.



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