Is 2 lbs a week the max you should lose?

horizonflight
horizonflight Posts: 75
edited October 2024 in Food and Nutrition
So I've been thinking. Everyone always complains that they're not dropping weight fast enough. Well, what's the true max anyone should drop a week? Is 2 lbs really the true safe max a week? I did a little searching on the internet and came up on this article:

http://physicalliving.com/healthy-weekly-weight-loss-how-to-lose-two-pounds-per-week-guest-article-by-fat-loss-expert-tom-venuto/

The first part of this article is below:

Why Only 2 Pounds Per Week?

The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.

The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

If you go to the website, there's a huge portion (yes, I read the whole thing) that talks about how you can lose weight faster in different ways but that it's not very healthy for you. I don't really have an issue with this statement, I only want to know if what is said above is actually accurate?? Anyone have suggestions or additional input?

I've tried looking at the FDA website, but for some reason their website was down or something so I couldn't actually maneuver around to snoop and look for stuff. Any input is appreciated and I'm sure would be valuable to other members on the site who are discouraged because they "hardly see the scale move". After a certain amount of weight lost, weight loss is likely to slow down.

Replies

  • nneka86
    nneka86 Posts: 11
    I've lost 7 pounds, safely, in the past 3 days, so I guess it's possible. But it all depends on individual biological and dietary factors. My body's extremely sensitive to the carbs in grain products and sugar, for instance, causing me to swell and put on weight very quickly. So by cutting them out, I've managed to lose more weight in the past 5 months, almost effortlessly, than I have in my entire life. To me, that would be safe because ingesting those carbs does more harm to my body than good. But to others that don't have my sensitivity, it might not be the best option. But everyone's built differently, so some might be able to handle rapid weight loss while others cannot.
  • tomomatic
    tomomatic Posts: 1,794 Member
    I think maybe 2lb's per week guidelines were dumbed down for the general public. There's plenty of people out there that might take to extremes (like running while wearing a plastic suit in 110 degree weather, or stop eating) to make a more aggressive goal.

    I totally agree that it's more accurate to forecast a healthy pace using a system of percentages rather than lb's... but I think people wouldn't use a complicated system. It's kind of like how the FDA has a food pyramid to dumb it down for everyone (I think the new one is even more confusing). Or Cigarette warning labels which now come with really gross pictures because no one read the labels.

    I've lost 9lbs and now I'm stuck. I lost something like 4 lb's in one week at some point! And now I can't move the needle! I'm going to keep at this until I get the stubborn weight off.
  • TMcBooty
    TMcBooty Posts: 780 Member
    I've lost 9lbs and now I'm stuck. I lost something like 4 lb's in one week at some point! And now I can't move the needle! I'm going to keep at this until I get the stubborn weight off.

    Tom, do you drink enough water and what does your sodium intake look like?
  • ashesoh1234
    ashesoh1234 Posts: 132 Member
    I don't know. I started WW 17 weeks ago today and have lost an average of 2.9 pounds a week. I can tell you that I've done it without being hungry and without deprivation. I track what I eat and I exercise. I did start out with a lot to lose - about 85-90 lbs, so maybe that's why. I'll see what happens now that I've got about 35-40 lbs to go. Anyway, I feel great - healthier and much more energetic! I'm doing spin, elliptical, walking, personal training, pilates, etc etc. Feeling good!
  • tomomatic
    tomomatic Posts: 1,794 Member
    Tom, do you drink enough water and what does your sodium intake look like?

    (omfg) ok... i've just switched fiber with sodium on the list of columns that I'm tracking... and I'm disturbed by what I'm seeing in fast food (damn you Applebees and Taco Bell)... But I seem to be under my limit 75% of the time.

    I don't track my water intake very closely because I always drink a lot of water. At least 20-32 oz during a meal. If I work out that day, I tend to drink another 32 oz.
  • erickirb
    erickirb Posts: 12,294 Member
    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 -20 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 reasons. the less you have to lose the less fat stores you have to pull from. the less fat you have to pull from the less your body wants to take any. So if your deficit is too large given your stats you will burn a large % of lean muscle. Doing the above also helps set you up for maintenance without a large increase in caloric intake all at once.

    * the above also assumes you are eating your exercise calories, if you don't eat them then your deficit should be set even lower than what is outlined above.
  • TMcBooty
    TMcBooty Posts: 780 Member
    Tom, do you drink enough water and what does your sodium intake look like?
    (omfg) ok... i've just switched fiber with sodium on the list of columns that I'm tracking... and I'm disturbed by what I'm seeing in fast food (damn you Applebees and Taco Bell)... But I seem to be under my limit 75% of the time.

    I don't track my water intake very closely because I always drink a lot of water. At least 20-32 oz during a meal. If I work out that day, I tend to drink another 32 oz.
    maybe try sticking to only eat half or less of your exercise calories and see if that works better for you.. and also, I would track the water just to make sure you are drinking enough to offset esp on the days when you are way over in your sodium.
  • TMcBooty
    TMcBooty Posts: 780 Member
    Tom, do you drink enough water and what does your sodium intake look like?
    (omfg) ok... i've just switched fiber with sodium on the list of columns that I'm tracking... and I'm disturbed by what I'm seeing in fast food (damn you Applebees and Taco Bell)... But I seem to be under my limit 75% of the time.

    I don't track my water intake very closely because I always drink a lot of water. At least 20-32 oz during a meal. If I work out that day, I tend to drink another 32 oz.
    maybe try sticking to only eat half or less of your exercise calories and see if that works better for you.. and also, I would track the water just to make sure you are drinking enough to offset esp on the days when you are way over in your sodium.

    you can also look at the days/weeks you actually were loosing and compare it to now and see what the difference may be caloriewise etc.
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