Weight Loss

What Is A Good Weight Loss Rate?

What Is A Good Weight Loss Rate?

Like most people, if you are trying to lose weight, you probably want to see fast results. What then is a good weight loss rate? According to health experts(see here),  fast weight loss is actually the least effective way of trying to get into shape. What’s worse, losing a lot of weight too quickly can be dangerous. So, what is the right way of going about weight loss? This article sheds some light on how to lose weight safely and keep the lost fat from creeping back in.

Why fast weight loss is bad?

If you are looking to enjoy permanent results, trying to lose weight too fast is a bad idea. This is because fast weight loss can only be achieved through an unhealthy diet. These diets either restricts certain foods, entails the consumption of only liquids (juice, soup, etc) over a period of time, or involves a dramatic cut on calorie intake. While such diets are fast acting, their results are often short-lived. As the instant you resume normal eating habits, you not gain back all lost fat.

In addition to being short-lived, fast weight loss can also cause some dangerous side effects on the body. Rapid weight loss not only results in significant reduction of body fat but also sees the loss of water weight and lean body mass. This in turn triggers all manner of negative side effects ranging from irregular heartbeats, to anemia, to formation of gallstones, to lowered metabolism rate, and more.

What is the recommended rate?

When it comes to weight loss, a gradual but consistent reduction in body fat offers the safest and most effective way of ensuring permanent results. Gradual weight loss gives the body enough time to adapt to the changes and helps prevent the health risks. Following this concept, health professionals place the healthy weight loss rate at 1 to 2 pounds a week. This loosely translates to burning 500 to 1000 more calories than you consume each day.

The great thing about the recommended healthy weight loss rate of 1 to 2 pounds a week is that it is quite easy to achieve. All you need to do is eat less and exercise more than you usually do. For instance, with simple dietary changes such as choosing low calorie foods, reducing portion sizes, avoiding sugar-rich snacks. By going for low fat food, you can effortlessly slash around 250 to 500 calories of your normal daily intake.

Combine low intake of calories with regular activities that burn around 500 calories and you can have a good weight loss result.  Some examples of activities are, an hour of Zumba, 45 minutes of running up & down. With these you will be well on your way to achieving a healthy weight.

For best results go for weightlifting and strengthening exercises. They increase muscle mass and resting metabolic rate thereby enabling you to burn more calories. A fitness tracker will make a great investment too, as it helps you to easily monitor your calorie input and output.

You can read a similar article in my previous post here

For further help with your weight loss journey, why not take a look at this 9-day cleanse and weight loss program.


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