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How Much Weight Should I Lose in One Week?

March 29, 2019

Every time we start a new weight loss regime, there’s a tendency to generate expectations that strongly clash with reality and put our health at risk.

“How much weight should I lose weekly?” is a suitable question to adapt our caloric intake and exercise routine to achieve our goal when the time is right.

First of all, we must be clear that each person is different, each of us has a particular metabolism and lifestyle. Genetic, cultural and psychological factors influence the construction of a desirable self-image and, at the same time, guide the possibilities of success in achieving our fitness goal.

Our body response to dietary treatments, physical activity, should be determined according to our percentage of muscle and body Fat. All factors should be evaluated by a professional nutritionist to adjust the food intake our body requires to optimize performance.

But, How much weekly weight loss is ok?

  • Many nutritionists say that, ideally, when we aim to lose weight without risking our health or the rebound effect, is approximately 2 pounds or rourghly 500 grams.
  • Another recommendation endorsed by nutritionists indicates that weekly weight loss should be 1% of our body weight, i.e., if we weigh 80 kilos the recommended loss will be 800 grams.

Benefits of slow weight loss

There is an old Italian saying that goes like this: “piano piano si va lontano.” Roughly translated it means “little by little we get far.” There is no better way to explain the benefits of losing weight at a slow pace.

  1. Follow an adequate diet, designed to burn fat rather than muscle, reducing mental anxiety, and making your body comfortable about losing weight.
  2. In contrast, losing several kilos per week, active defense mechanisms, making our body feel threatened, and therefore prone to regain weight, making us feel tired, constipated and anxious.
  3. It’s a mistake to forget that gaining those pounds was a long time process, so we shouldn’t pretend to lose them in just a month or two, we should be aware that it requires effort and patience, and above all, respecting our health.


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