How much weight to lose per week

How Much Weight Should I Lose Per Week?


No matter how determined someone is to lose weight, setting unrealistic expectations often leads to disappointment. We all wish there was a magic pill you could take to safely shed 10, 20, or 30 pounds overnight. However, we understand that the best and safest weight loss comes with time and commitment to a healthier lifestyle.

How much weight can I safely lose each week?

According to the CDC, people who lose weight slowly and gradually (1-2 pounds each week) have a greater chance of keeping the weight off for good. It’s also important to note that successful weight loss isn’t just about “dieting,” because dieting alone is unsustainable. After all, do you really think you’ll never eat a piece of cake ever again? Probably not. Healthy and successful weight loss stems from adopting an overall healthy lifestyle rooted in mindful eating choices and physical activity. 

Konstantinos Spaniolas, M.D., associate director of the Bariatric and Metabolic Weight Loss Center at Stony Brook University, says that losing one percent of your body weight each week is the fastest possible weight loss rate without sacrificing safety. For example, if you are 300 pounds, losing 1% per week would equate to 3 pounds. However, because this rate is so rapid, weight loss comes at the price of lost muscle mass, so an even slower rate of 1-2 pounds per week is often followed.

What does safe weight loss look like?

Safe weight loss is about more than cutting calories and hitting the gym. While these are two essential components of weight loss, the most successful plans take much more into account. A comprehensive weight loss program will also include stress management, nutritional support through vital supplementation, and thyroid/hormonal monitoring if necessary.

What does dangerous weight loss look like?

Beware of fad diets that cut out key food groups or claim you will lose an excessive amount of weight each week. These plans may work for a short period, but they are unsustainable in the long run, often leading to health concerns. 

Any diet that completely cuts out a particular type of food or food group, such as sugars or carbs, is undoubtedly a fad diet. While cutting back on sugar and carbs may be a good idea, cutting them out entirely can be dangerous. Our bodies require a certain amount of sugar and carbs to function optimally. Cutting out sugar means you cannot eat most fruits and vegetables, and will miss out on vital vitamins and nutrients. No-carb diets also can lead to constipation due to a lack of fiber provided by whole grains, fruits and vegetables.

Rather than risk unhealthy weight loss and risky fad diets, turn to the expert guidance from BodyLogicMD’s ShapePro program. Registered dietitians are nutrition pros and can help you create a custom plan, choose recipes, and hold you accountable as you work towards your weight loss and health goals.

Ready to get started on your weight loss journey? Call 888-279-0099 today.

Disclaimer: Always consult with your practitioner or other qualified healthcare specialists when considering changes to your health, diet, or exercise routine. This information is not intended to substitute professional medical advice.