How much fat can you lose a month?
warrenpillay
Posts: 39 Member
I've been on diets and weight loss for 8 years now and in all my experience I can tell you that you can only lose 2-3 pounds of FAT per week.
A pound of fat is 3500 calories. Even losing 3 pounds is extremely difficult.
When people say they lost 10 pounds in a week it could be true but a lot of it will be water and muscle mass too
Follow the truth and you won't be disappointed
A pound of fat is 3500 calories. Even losing 3 pounds is extremely difficult.
When people say they lost 10 pounds in a week it could be true but a lot of it will be water and muscle mass too
Follow the truth and you won't be disappointed
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Replies
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Actually very few people will even be able to lose that much fat. The general recommendation is to lose no more than 1% of your body weight per week, and even that won't be all fat.
We have infographics we post here all the time attempting to provide guidance to newbies unsure of what a realistic goal is. For the majority of people, it's @ 1 lb per week. Water weight fluctuations can certainly cause some wild swings on the scale!10 -
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warrenpillay wrote: »@kimny72 yeah I see a lot of older folks here. Also I have no clue how women's weight loss work.
It's not much different, we just have a lower TDEE at same height/weight because men have more lean body mass in proportion, which burns more calories to maintain than fat. Women also have more significant weight "maskers" like periods and ovulation, whereas men will be a little bit more steady with weigh-ins (they have water weight issues too, but they're not as significant and a little bit more under the guy's control).4 -
warrenpillay wrote: »@kimny72 yeah I see a lot of older folks here. Also I have no clue how women's weight loss work.
Even for a young male, if someone's only 20 lbs overweight, they're doing themselves no favors losing more than a lb a week. How fast you can and should lose depends on not just how high or low your TDEE is to begin with, but also how overfat you are.
An older 300 lb woman can safely and wisely lose more fat per week than a young 180 lb man.7 -
I have 10 pounds of fat left to lose. Let me tell you, I may be dropping 2 in a month if I am lucky.7
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warrenpillay wrote: »@kimny72 yeah I see a lot of older folks here. Also I have no clue how women's weight loss work.
Then, maybe you shouldn't be making blanket statements as if they apply to everyone?
Women's weight loss works just like men's. Eat fewer calories than your body uses.9 -
warrenpillay wrote: »I've been on diets and weight loss for 8 years now and in all my experience I can tell you that you can only lose 2-3 pounds of FAT per week.
A pound of fat is 3500 calories. Even losing 3 pounds is extremely difficult.
When people say they lost 10 pounds in a week it could be true but a lot of it will be water and muscle mass too
Follow the truth and you won't be disappointed
It really depends on the size of the person. If a person is 600 lbs, he would have to eat around 4,000 calories a day. With a bit of exercise, he could lose a lbs a day.
Its all about numbers, and how you manipulate them1 -
@quiksylver296 sure I can, there'll always be someone to correct any mistake I made, like yeah I forgot to add that it's only true for people over 25% body fat. But someone will correct me
So instead of being so careful with your words give value and accept feedback8 -
The most I ever dropped was 3.35% in a month when I was 180. after that, laddered decline to where I lose .5-.8 a month. My diet is on point and I work my *kitten* off. In fact, today is dietitian day.1
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If a person wanted to burn 4 lbs a week, they would have to burn up to 2000 calories a day
500 calories deficit of comes from the diet
750 comes from the morning work out
750 comes from the night work out4 -
Commander_Keen wrote: »If a person wanted to burn 4 lbs a week, they would have to burn up to 2000 calories a day
500 calories deficit of comes from the diet
750 comes from the morning work out
750 comes from the night work out
What workout is someone doing for 750 calories?3 -
warrenpillay wrote: »@quiksylver296 sure I can, there'll always be someone to correct any mistake I made, like yeah I forgot to add that it's only true for people over 25% body fat. But someone will correct me
So instead of being so careful with your words give value and accept feedback
25% BF is actually average for a woman, in fact a woman could be a healthy weight and 25% BF, and someone who is a healthy weight should not be losing 2+ lbs per week.7 -
It depends on the person
It take me 10 min to burn 100 calories via running
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warrenpillay wrote: »@quiksylver296 sure I can, there'll always be someone to correct any mistake I made, like yeah I forgot to add that it's only true for people over 25% body fat. But someone will correct me
So instead of being so careful with your words give value and accept feedback
No, people with less than 25% body fat also lose weight by eating fewer calories than they burn, and 2-3 lbs of fat loss per week for them is also completely unrealistic as it is much higher than recommended. One does not only lose fat when losing weight, there is also water, tissue, and muscle included in that loss.3 -
I'm just gonna start posting my results, posting whatever I want
Who ever wants to listen can listen and ask questions
I won't be replying to anything other than genuine questions from now on4 -
warrenpillay wrote: »I'm just gonna start posting my results, posting whatever I want
Who ever wants to listen can listen and ask questions
I won't be replying to anything other than genuine questions from now on
There is a lot of misinformation out there, and people get confused by bad info and lose hope. I think choosing your words carefully and making sure you are providing accuracy are important.
You're more than welcome to post incomplete or inaccurate info if you don't mind contributing to other people's confusion. As you said, there are plenty of people here who know their stuff and will correct it when necessary.12 -
warrenpillay wrote: »I'm just gonna start posting my results, posting whatever I want
Who ever wants to listen can listen and ask questions
I won't be replying to anything other than genuine questions from now on
NVM5 -
warrenpillay wrote: »I'm just gonna start posting my results, posting whatever I want
Who ever wants to listen can listen and ask questions
I won't be replying to anything other than genuine questions from now on
Okay then, here's a genuine question - exactly how do you think doing this is going to help anyone here, especially newbies?
Unless, of course, your aim is to give other people the benefit of all the corrective responses from people who actually know what they're talking about because they've walked the walk for years and successfully maintained their losses in a reasonable and responsible manner. In that case, go right ahead.3 -
warrenpillay wrote: »I'm just gonna start posting my results, posting whatever I want
Who ever wants to listen can listen and ask questions
I won't be replying to anything other than genuine questions from now on
Why are you opposed to discussion and trying to provide, receive, and determine more accurate information that is valuable to the community as a whole? Are you selling something?
Your initial post had some correct information that new members would probably find helpful, but it also contained a couple of large sweeping statements which are unreasonable and may cause someone with little experience to become disappointed if they are actually losing weight at a healthy rate rather than the 2-3 pounds of fat per week that you cite.
Edited to fix my atrocious grammar.7 -
Safe deficit.
Here is a good reference, if you have over 100 lbs to lose you can lose more than 2 lbs/week safely, that being said it is best to set a realistic safe weekly loss goal and:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
The above assumes your goal weight has you at a healthy or athletic BF%, if your goal is still "overweight" by BF%, then you can safely move up the list to lose 0.5 more/week than this list shows.
If you lose more than above, there is a good chance that a large % of the amount over is lean muscle.
Keep in mind that getting stronger does not mean you are gaining muscle, you can get stronger and still be losing muscle if are a new or intermediate lifter.
If you see a measurment gain in arms and legs, that may also be water being stored in the muscle to protect them and aid in recovery, not necessarily an increase in muscle mass9 -
quiksylver296 wrote: »warrenpillay wrote: »I'm just gonna start posting my results, posting whatever I want
Who ever wants to listen can listen and ask questions
I won't be replying to anything other than genuine questions from now on
NVM
And I so wanted to read your reply
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But, you can gain muscle mass by adding back the calories back, can you not?3
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Commander_Keen wrote: »But, you can gain muscle mass by adding back the calories back, can you not?
Yes, but when you add muscle you also add fat.
It is actually much easier to maintain the muscle you already have than it is to build new muscle7 -
Commander_Keen wrote: »But, you can gain muscle mass by adding back the calories back, can you not?
Yes, but when you add muscle you also add fat.
It is actually much easier to maintain the muscle you already have than it is to build new muscle
Agreed. When I was in my early 20s I aggressively cut from about 215 to 163 in about 7 months. I looked at myself in pictures and looked borderline emaciated.
It took me over 2 years to build myself back up to 175 and then recomp down to about 170ish.
If I would have done it right the first time I would have seen the esthetic results I was after at least a year earlier, if not more and wouldn't have needed the excruciating work of putting the muscle back on.4
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