When you have weight loss goals, its natural to get impatient for fast results. You would be naturally looking for how much weight can you lose in a week.
However, if you lose weight fast, it will not be easy to keep that weight off. And to top it off, quick weight loss is accompanied by health risk.
Gradual weight loss is an effective way to lose weight and to keep it off as well.
Safe weekly weight loss rate
When you are trying to lose weight, weekly weight loss rate that is considered safe is between one pound to two pounds (0.5 kg to 1 kg) a week. This weekly rate of weight loss is recommended by CDC and NHS.
If you try to lose weight at a faster weekly rate, which is also possible, you would be exposing yourself to following health risks. And of course you would lack energy, feel tired and unwell all the time.
- Faster weight loss can increase your risk of developing gallstones.
- Your body may be dehydrated which might also cause life endangering imbalance of electrolytes like Sodium, Potassium etc in the body
- Disrupted menstrual cycle in females
- Muscle loss because quicker the weight loss, higher the muscle loss because the ratio of muscle to fat loss increases with faster rate of weight loss.
Your Starting weight
Another thing that determines how much weight you can lose in a week is your starting weight. If you are obese, your initial pounds will come off quickly. Also If you have more body fat, quicker weight loss will mean a bigger chunk of lost weight will be from fat in comparison with muscle.
Calorie deficit and how much weight you can lose
Your rate of weight loss every week will also be determined by how many calories you cut from diet. If you are eating a normal diet, you may cut down about 500 calories every day from your earlier diet and you will be well on course to losing up to 2 pounds (0.91 kg) a week. You may start with this Body Weight Planner from National Institute of Diabetes and Digestive and Kidney Diseases.
Sleep and weekly weight loss rate
Getting enough sleep also determines how much weight loss in a week you will achieve. Reduction of the same number of calories but lack of sleep of less than 7 hours a night will not only slow down your weekly weight loss rate but you are more likely lose weight from muscle and not fat.
Alcohol and weight loss link
Not surprisingly, alcohol consumption will also be a determinant of how much weight you can lose in a week. Alcohol can quickly reduce your daily calorie deficit. A study published in American Journal of Epidemiology found that Body Mass Index, a measure of being overweight, is directly linked with alcohol consumption. More consumption of alcohol meant higher body weight.
Protein for losing weight
Protein intake also determines if you would lose fat or muscle on a weight loss plan. Since protein is essential for muscle formation and maintenance, therefore, you must keep your daily protein consumption at recommended level, which is between .8 to 1 gram per kg of your body weight. So, if your weight is 75 kg you should try to eat about 60 grams of protein every day to ensure that you do not lose your lean muscle mass during weight loss.
Now that you know how much weight you can lose per week, stay away from fad diets that promote exceptional weight loss in a week. That quick weight loss will not only be dangerous for your health, it will also not be possible to maintain a healthy weight in the long term.