What is a reasonable rate to lose weight?

CourtneyChinaLee

Hi

So I started my journey on the 30 June 2014.

I am currently 113.6Kg and 1.7m tall.

Is it reasonable to set a goal weight of 1.75kg per week in order to reach my goal weight?
Or is 2 pounds the right way to go?

I eat a balanced diet , execise 30min a day and drink at least 1.5 - 2l water per day.

Jodsmission

I don't think MFP even lets you set it above 2lbs. Losing slower isn't a bad thing . You want your body to have time to adjust to the changes. I find that I notice every 1/3 of a pound I lose so you can set your goal but just don't set it so high that when you have bad days or bad weeks you become discouraged and give up.

rebeccaisafish

That a VERY large loss in one week. Some weeks you'll do it, but I suspect most weeks you won't lose that much. If you REALLY try you could do it, but a goal of two pounds is probably more manageable. Don't forget that the closer you get to your goal weight you'll begin losing more slowly.

EvgeniZyntx

It's about understanding WHY too rapid weight loss may have negative effects.

"Too large of a deficit may increase the risk of loss of LBM (which can be reduced somewhat with strength training and adequate protein), hormonal disruption, metabolic adaptation, lower gym performance, possible lack of sufficient nutrients, lack of adherence and generally being grumpy."

See http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

LumberJacck

Most people cannot have a sustained loss of more than about 1% of body weight per week more than about 4-5 weeks, if that, based on my own analysis of people who've lost weight.

There are exceptions. If you have a lot of spare time, you can go "all out" with exercise and use of a personal motivation person, lose weight based on a formula I worked out:

Your weight in kilograms, divided by 60. That is your maximum percentage weight loss. That is your 'all out' rate. But you'd be exercising 3-4+ hours a day, seven days a week.

ironanimal

2lbs a week is good speed. You're likely to lose more than that in the initial two-three weeks anyway if this will be a drastic change.

MrNundy

When i started previously I lost 7pounds in one week, this was with a good diet and gym 4 days, but i am fully aware, like stated above you lose the most normally in the first week, but then your body adjusts and you lose slower.

EvgeniZyntx

Most people cannot have a sustained loss of more than about 1% of body weight per week more than about 4-5 weeks, if that, based on my own analysis of people who've lost weight.

There are exceptions. If you have a lot of spare time, you can go "all out" with exercise and use of a personal motivation person, lose weight based on a formula I worked out:

Your weight in kilograms, divided by 60. That is your maximum percentage weight loss. That is your 'all out' rate. But you'd be exercising 3-4+ hours a day, seven days a week.

I don't know where these numbers come from but 113kg/60 is close to 4.2 lbs a week. That seems unreasonably high.
For me, that would have me losing at 1.5% max or 3.3lbs a week max - again, too high.

seems like a random formula doing more bad than good.

CourtneyChinaLee

Thank you all because i have been setting my goal loss per week WAY too high.
Also, I am fairly new to the whole '"fitness and healthy" lifestyle.

You should all add me as a friend as I would really like to read your stories as well
as keep myself motivated.