What Is A Good Amount Of Weight To Lose Each Week?
8 June, 2021
If you’ve been following our weight loss series (and if you haven’t where have you been?!) you’ll already know the basics of weight loss. So far we’ve looked at a good diet for EMS training, the difference between calories and macros and how to boost your metabolism with EMS training.
Throughout these articles we’ve argued that weight loss isn’t the be all and end all of any fitness routine, and that success can be measured in multiple ways. For example, feeling fitter, looking healthier and having a better overall mood can be key benefits of a better exercise and diet that are more important than weight loss.
However, if you do feel like you’ve got weight to lose and you’re sticking to a calorie deficit in order to get there, then you should take time to learn about healthy weight loss. In this article we’re highlighting what healthy weight loss is, and what the optimum amount of weight to lose each week is. Take a look…
What Is Healthy Weight Loss?
According to experts, losing around 0.5kg to 1kg per week is a healthy rate. However, it is important to note that losing weight will be easier for those who weigh more and are overweight vs those who only have a tiny amount to lose. For example, if you are 5kgs off your target weight you will find that your weight loss is likely to be slower.
Losing more weight than 1kg per week is considered unhealthy and unsustainable, due to the fact that you will likely have to be in a severe calorie deficit. It can also shock the body and have negative side effects such as fatigue, increased stress on the body and decreased concentration.
Our bodies need a certain amount of calories to sustain healthy functioning, and this should never be compromised. This number is your BMR, and before you start losing weight you should know what that number is and never plan to cut calories lower than that number for an extended period of time.
This is really what defines healthy weight loss: whether you are in a healthy or extreme calorie deficit. An extreme calorie deficit is not healthy, and will have negative consequences that will make it harder for you to lose weight in future. With a lowered metabolism and increased sensitivity to certain food, if you do undertake an extreme calorie deficit you will likely put the weight back on very easily. This process is known as yo-yo dieting and is the enemy of healthy weight loss.
How Much Weight Should We Lose A Week?
The general guidance is that 0.5kg to 1kg per week is a healthy rate. However, all bodies are different, and therefore everyone will have a slightly different ideal amount of weight to lose each week. Before embarking on a weight loss journey it is important to consult your GP or fitness professional in order to check that you are able to lose weight healthily.
Many people underestimate the effects that losing weight can have on the body. While many of the effects of weight loss are positive, it is also important to note that if you lose weight too quickly it can be problematic for people with underlying health conditions. Working with a personal trainer can be a great way to stay on track and ensure that your weight loss is healthy.
Trading Quick Weight Loss For Healthy Habits
This article is focused on weight loss because it’s one of the most common goals of our clients. In our society where food is so readily available, and we can order take away in the click of a button, it can be so easy to overeat. This is probably one of the key reasons that 67% of Australians are classified as overweight or obese.
However the answer to living a healthier lifestyle and maintaining a healthy weight isn’t actually just losing weight quickly. Instead, it requires a complete reframing and lifestyle change in order to pick up healthier habits that stick. Extremely quick weight loss should in fact be seen as a negative thing, because it probably means that a person has traded one bad habit (extreme overeating) for another (extreme undereating).
In reality, we want to find a middle ground whereby our clients are able to lose weight slowly and sustainably.
Healthy Habits For Healthy Weight Loss
The healthy habits that can help you to shift from a quick fix diet to a lifestyle change include:
- Increasing calories burned by exercise
- Decreasing calorie intake by replacing calorie dense foods with healthier alternatives
- Increasing the amounts of whole foods in the diet
- Increasing protein intake
- Get a good amount of sleep and rest
- Look at your routine as a long term play not a 6-8 week plan
- Not restricting ‘bad’ foods, but encouraging them as a treat instead of the norm
- Following the 80:20 rule, that 80% of the time your diet and exercise will be impeccable while the other 20% will be off plan and flexible
- Adding a variety of exercise to your routine including EMS training, strength training and HIIT as well as fat burning cardio like walking
- Drinking up to 4L of water a day in order to stay hydrated
At 20PerFit, we help people lose weight in a way that is healthy and sustainable. To learn more and find a personal trainer near you, check out our mobile training options now. Or, if you want to come and visit us in our Parramatta studio, learn more about our membership packages now.