What does a healthy, realistic rate of weight loss look like, and why does it matter?
Ask our experts
Q. How fast should I lose weight if I want to keep it off?
A. A realistic weight-loss rate is one to two pounds per week, which you can achieve by eating 500 to 750 fewer calories each day than you expend. While you may be tempted to drop pounds at a faster pace, keeping weight loss within these parameters helps ensure you’re losing more fat than muscle mass as well as getting all the nourishment your body needs.
Steady, slow weight loss can also help you maintain a relatively stable metabolism, making it easier to keep the weight off long-term. Quicker weight loss can backfire by lowering the rate at which your body burns calories, promoting muscle loss and possibly leaving you deficient in certain key nutrients.
If you’re losing more than two pounds a week, ask yourself if the habits getting you there are sustainable. If you’re not consuming enough protein, fluid, and vitamins and minerals, you’ll lose too much muscle — and potentially face other unwanted side effects such as fatigue or hair loss. Focusing on slow, sustainable weight loss can allow your hard work to last while enabling you to stay properly nourished.
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About the Author
Meghan Salamon, MS, RDN, LDN, CPT, Contributor
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