What is a Healthy Weight Loss Per Week?

what is a healthy weight loss per week

We’re getting back to the basics with this blog post.  Some of our readers and customers seem to have unrealistic expectations when it comes to weight loss and fat burn.  We definitely push our supplements and the natural ingredients we use to help you on your quest to get the body that you want and deserve, but that doesn’t mean the supplements we sell you are magical.  You’re not going to shed a bunch of weight in just a few days and be ready to hit the beach this weekend with your brand new body!  There is a lengthy road of hard work and diet control, complimented with responsible supplementation ahead of you.

Healthy PPW (Pounds Per Week) Weight Loss

The number of pounds that you should be losing per week is going to vary.  If you’re morbidly obese, you’re going to be able to lose a little more weekly than somebody who is only slightly overweight.  Even the heaviest people shouldn’t be losing more than 5 or 6 pounds per week.  This number will decrease over time too, so somebody who falls in the obese category shouldn’t get discouraged.  For the average person or somebody who is slightly overweight, you shouldn’t be losing more than a pound or two a week [1].

Losing too much weight at once means you’re doing something that’s arguably even more unhealthy than being a fat mess.  If you’re starving yourself, there are a number of health risks that you’re incurring.  There is absolutely no reason to deprive your body of the essential vitamins, minerals, and nutrients you need to be a healthy, well oiled machine.  We’ve compiled a list of the top 3 reasons you do not want to starve yourself to burn off weight!

  1. Dehydration and malnutrition – By denying your body electrolytes, water, and essential nutrients, you’re going to quickly weaken into a feeble being. If you hit the gym or do anything to exert a lot of energy, you may find yourself hospitalized [2].
  2. High blood pressure – Believe it or not, depriving your body of food and water will actually raise your blood pressure. If you didn’t already have blood pressure problems, you almost definitely will now.  If you already had blood pressure issues, you’re increasing your chances of cardiac arrest!
  3. Slowing Metabolism – By starving yourself, your body goes in to energy conservation mode. This means that those fatty deposits you’re trying so desperately hard to lose are going to hang on longer than ever!

Best Practices for Weight Loss

Rather than just scaring you away from starving yourself, we’d suggest a variety of other ways to achieve the healthy couple of pounds a week weight loss.  Start by eating plenty of protein and cutting out your carbohydrates.  Make sure you stay hydrated and hit the gym or track every single day.  Consider meal replacement shakes so that you get all the nutrients you need without all the calories that you’re trying to avoid.  Lastly, consider practicing the controlled fasting cardio cycles.  It’s not the same as starving yourself, do not confuse the two.  Read to learn more!

References

  1. Diana M. Thomas,1 Corby K. Martin,2 Steven Lettieri,3 Carl Bredlau,4 Kathryn Kaiser,5 Timothy Church,2 Claude Bouchard,2 and Steven B. Heymsfield2
    Can a Weight Loss of One Pound a Week be Achieved With a 3,500 kcal Deficit? Commentary on a Commonly Accepted Rule
    Int J Obes (Lond). Author manuscript; available in PMC 2014 Dec 1.
    Published in final edited form as:
    Int J Obes (Lond). 2013 Dec; 37(12): 1611–1613.
    Published online 2013 Apr 8. doi: 10.1038/ijo.2013.51
  2. Jensen GL1, Mirtallo J, Compher C, Dhaliwal R, Forbes A, Grijalba RF, Hardy G, Kondrup J, Labadarios D, Nyulasi I, Castillo Pineda JC, Waitzberg D; International Consensus Guideline Committee.
    Adult starvation and disease-related malnutrition: a proposal for etiology-based diagnosis in the clinical practice setting from the International Consensus Guideline Committee.
    JPEN J Parenter Enteral Nutr. 2010 Mar-Apr;34(2):156-9. doi: 10.1177/0148607110361910.
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