Average weekly weight loss?

duddysdad

I average around 2.5-4 pounds per week. The most I have lost in a month was 28 pounds, but that was when I first started. My overall weekly loss was around 16 pounds a month.

sgt1372

1-3#/wk. Ave 2#/wk. Lost 40# in 5 months 3 years ago and just lost 24# in the past 3 months. So, it's a very consistent rate of loss for me.

ahoy_m8

0.5 lb per week. It's taken a while, but it finally sank in that if I'm losing faster, I'm probably losing more than fat. Im fairly low bf% and smallish so that's just the way it is. I'm learning patience.

nikkons017

You should only be losing 1-2lbs/week max. A weight loss faster than this leads to losing more lean muscle and water/glycogen from your muscles and not actually fat. If you are losing more than 2lbs/week for more then 2-3 weeks (excess water is gone by this point) you need to eat more to slow weight loss down.

Lets say you crash diet and lose 3kg in "weight" over 2-3 weeks. If you are lucky maybe 1kg of that is actual body fat. The rest is water and muscle.

Why is this important? As you continue to lose weight the calories required to maintain weight keep dropping. As you are losing mostly muscle, you are losing the one thing that can increase the amount of calories your body burns. As you keep dropping weight your caloric number keep going lower and lower and then you eventually hit a plateau where your body refuses to lose more weight. Eventually, you are eating very little food and you can't go lower unless you drop into unhealthy caloric levels (like sub 1200/day). Now the more important is because you essentially become skinny fat and although you are "thin" it doesn't look anywhere near as good as somebody with enough muscle to fill out their frame (aka skinny fat person vs fitness model). Also eating too little calories can result in your metabolism slowing down to further conserve more energy.

Take the weight loss slower, your body will thankyou and you'll look better after the process. It just takes a little bit longer. Also you want to maintain what muscle you have and not let it waste away. So it is recommened to take up a proper weight lifting program. Don't do tons of steady state cardio (ie. running on treadmill) as you will burn muscle if you do lots of it. Or at the very least switch to HIIT style sprinting where its intense but short so you can save your muscles.

Work out, build muscle = ability to eat more and still lose weight/body fat and not try to starve yourself.

nikkons017

double post