Question: What’s a good rate of weight loss while dieting?
A steady rate of 1–1.5 lbs per week is an excellent goal, translating to about 4–6 lbs per month.
That said, context matters. One of my clients, for example, has a daughter competing in sports tournaments every week while also dealing with back pain. Because of these factors, her rate of loss is closer to 0.5 lbs per week, which is actually fantastic given her circumstances.
On the other hand, individuals with more weight to lose might see faster initial progress – some of my larger clients have lost up to 8 lbs per month. But for most people, 1–1.5 lbs per week is a sustainable and effective target.
If your goal is to lose 30 lbs, expect it to take around six months. That might sound like a long time, but it’s the realistic and sustainable approach to fat loss that is necessary for long-term success.
Often when dieting, people lose the weight because they are following unrealistic plans; such as removing entire macronutrients (like carbohydrates) or eliminating entire food groups such as vegetables, dairy, etc. For some people, this can be an effective tool short-term. But for many people, it just results in them regaining the weight once returning to their normal diet. About 80% of people who lose weight, regain it. So it’s pivotal that whatever decisions you make, you can sustain or transition to something sustainable.
#shorts
