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24.11.2013
However, the reality is that if you’re looking to lose a considerable amount of weight, you are not going to lose it all overnight. On the upside, you can absolutely lose weight consistently each week, utilizing the right combination of diet and exercise (mostly diet).
So, for the purpose of goal setting, many people find it helpful to think about weight loss in weekly terms.
Which, of course, begs a further question: how much weight can you realistically lose per week, so that you can accomplish your total weight loss goal as fast as possible? Now, before I begin, this article will NOT be discussing specific methods that you should be using to lose weight. I have discussed this in other articles, and will undoubtedly discuss it more in future articles, so for now the focus will purely be on the question at hand. Basically, when it comes down to it, weight loss is entirely driven by caloric intake vs caloric expenditure.
How much weight you’ll lose will depend primarily on how much of a caloric deficit is created each day. This, in turn, is dependent on many factors, including but not limited to food consumption, metabolic rate, activity level, thermic effect of food, and NEAT variation. But at the end of the day, all of these factors come together to create a specific caloric deficit – the number of calories below your maintenance level of calories (also known as TDEE) that your body now has to work with. As a general rule of thumb, if you are getting 500 calories per day less than your maintenance level, you will lose 1 pound per week. This is how both diet and exercise come together to create the calorie deficit, which results in weight loss.
If you suddenly dropped your calories down to 2000 per day, and started burning an additional 500 calories with daily cardio, then you could stand to lose 3-4 pounds a week. Even more if you limited your salt intake, since you would also begin to shed water weight at the same time. This is often what has happened when you hear these crazy stories of so and so losing 10 pounds in a week. So, really, the more appropriate question is how much weight should you be losing per week? However, when you lose too much weight too quickly, you’ll pretty much always end up losing a lot of muscle mass as well. This is why I generally discourage drastic bulking and cutting cycles, since it is very easy to lose most of the muscle that you worked hard to put on, if you insist on losing weight so quickly.
The bottom line is that you shouldn’t aim to lose more than 2 pounds of weight per week, if you are at all concerned with retaining muscle mass and maintaining strength. If you have more body fat, and are less concerned with your current muscle mass, then you may want to operate on the higher side of this number for a little while – losing between 2-3 pounds per week. This may be the case if you’ve never built up any muscle before, and really only care about seeing the number come down on the scale.
This can be accomplished with a 750 calorie deficit per day or less, which is fairly manageable for most guys.
I should also mention that it is important to keep your protein consumption high while losing weight – even higher, in fact, than if you are looking to put on weight! For one, protein requires more energy to metabolize than carbs or fats, meaning that you’ll burn more, calorie for calorie, from eating it. Secondly, protein will help you feel more full and satisfied, which will make it easier to stomach eating fewer calories than you’re used to. I would recommend getting at least 1.2 grams of protein per pound of lean body mass per day when trying to lose weight.
Losing a huge number of pounds in a short period of time can make for compelling headlines, but it is hardly sustainable or healthy, and will likely make you miserable.


Instead, stick to the guidelines that I’ve outlined above, and then figure out from that how long it will take you to lose the required amount of weight. Trust me, the process would leave you feeling so terrible and tired, that it would be almost impossible to sustain.
Get the exact 3 meal plans we used to help one of our clients lose 24 pounds using the principles of flexible dieting.
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Almost everybody can benefit from getting at least 30 minutes of exercise working hard enough to break a sweat most days of the week. If you have a chronic disease or other health conditions you should check with your doctor to see if it is o.k. Wear comfortable clothing that allows you to move and shoes that are comfortable yet provide support.
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Take a look at our weight loss chart to see how much you could lose in 12 weeks. By cross referencing your height and weight you will see your weight loss potential in lb. Tips on losing body fat for women - Those extra pounds, even if just fat loss secrets a few, can be quite about 12 miles a day with no problem.
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The secret to the great results is to train as compared to we can think about, just make sure which usually of these kind and flavor suits your system.
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Plus the vegetables and fruits you are weight loss 80 lbs ingesting are extremely healthy for you and work of the best weight management apps in the market. After all, it can seem pretty discouraging to think about having to lose 50 pounds – but much less discouraging if your break that down into 2 pounds per week for 25 weeks. You can lose that amount of weight in a week, based on manipulating the factors that I outlined above. This can be achieved through whatever combination of diet or exercise that you want, but realistically the majority of it will be diet, since there are only so many calories that you are going to burn in a day from exercise.


Different things work for different people and I was lucky enough to find one that worked for me. Transform your body in just 12 weeks with custom workout and nutrition plans designed just for you.
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