I agree that when they say .5-2 pounds per week they are talking about the normal differences between people and also the different amount of weight between where we are NOW and where we are heading. If you are just starting out, it is not uncommon to lose 6 - even 10 or more pounds the first couple of weeks. Sadly it is also not uncommon for even those of us with a LOT to lose to not lose ANYTHING for weeks and sometimes months and then slowly start to drop. So many factors go into how, when, and how much we lose that there really is NO realistic way of predicting but the experts say that ON AVERAGE it is healthy to lose between .5 and 2 pounds per week AVERAGE. So one week it could be high and then other weeks low or even gains.
Fitness Minutes: (14,843)
9,705 3/2/13 2:00 P
Most likely, yes. It's very common to lose a lot of water weight in the beginning.
3/2/13 1:40 P
Thanks! That's what I was guessing, but somehow in the first 2 weeks I've lost about 12 pounds. The first week I ate between 15-1800 calories, and the last few days around 1400-1500. I've been trying to get the fitness minutes in, but not enough where I should have lost 6 lbs per week. I'm guessing maybe it was water weight?
Fitness Minutes: (212,780)
3/1/13 6:04 P
Fitness Minutes: (14,843)
9,705 3/1/13 4:53 P
A good rule of thumb is about 3% of your remaining weight loss goal per week. At 193, you can safely lose about 1-1.5 lbs per week. If you're over 200, you can aim for 1-2, but once you get under that number, it starts getting tougher. :)
Fitness Minutes: (3,545)
345 3/1/13 4:17 P
I agree 1-2 pounds! Sometimes in the beginning it may come off faster but when you hit a plateau and need to work harder or maintain it's been 1-2 for me.
You have to first figure out your BMR - you can do this using a free tool online, or if you want a more precise measurement you can have this analyzed by a professional. To lose 1 lb a week, you have to be in a deficit of 3500 calories (500/ day). So for example, say your BMR is 1800. If you cut down to 1300 cal. a day, you'll lose about a pound a week. You can also use exercise to get to your deficit goal. Most say 1-2 lbs. per week is realistic and healthy.
When it comes to weight loss, caloric intake is the key factor. However, exercise is very important for your health, not to mention it boosts weight loss. CDC recommends strength training hitting all major muscle groups 2 days a week, and either 150 min/ week of moderate activity or 75 min/ week of intense activity. Cardio is essential for heart and lung health, and increased blood flow/ oxygen to the brain also improves cognition. Exercise has so many benefits there's really no reason why you shouldn't include it in your life!
Fitness Minutes: (3,951)
3/1/13 10:07 A
1-2 lbs is reasonable to expect but it could be as low as .5lb a week. Really over 2 lbs is not recommended although in the beginning that may happen.
Probably 1 lb/week. That's about what I can manage -- but come to think of it, I have an abnormally low metabolism, so while I also eat about the same as you, maybe a little lower (my average is 1315 cals/day) and I work out 5x/week for 60-90 minutes each time, I can only create a 500 calorie/day deficit which equals 1 lb/week.
If you are lucky enough to have a better metabolism than I do, you can potentially lose more than that. 2 lbs/week is considered the fastest safe amount.
But I think 1 lb/week is fantastic. That's over 50 lbs/year!
3/1/13 9:46 A
How much can you realistically lose per week? I'm sure some of this depends on your weight, but I'm around 193 now. I am watching calories staying between 12-1500, and trying to move around more, though I don't have a set exercise time yet. So, with mostly calories cut, what's a practical goal to loser per week?
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