“How Fast Should You Lose Weight?” Losing Weight Made Simple

“How Fast Should You Lose Weight?” Losing Weight Made Simple

Losing Weight is VERY complex, especially the more that you look at how it happens.

You can simplify things to “calories in vs calories out” and that gives you a fair answer.

However; it also gets tricky when you keep losing weight long-term.

Past that point, the AMOUNT of “weight” lost becomes a bit of a guessing game.

To Answer the title question, let me take a quick snippet from the third section of this post:

“Losing 1lb a week is fairly normal.

That’s also pretty realistic for everyone, no matter where they are at in their weightloss journey.”

In The Next Five Minutes you’ll learn:

  • Three biggest things affecting weight-loss
  • Losing fat vs “weight”
  • How to speed up the process of losing weight (safely)
  • The BEST way to lose weight and keep it off (according to research).

Losing Weight: On Paper Vs the Real World.

Photo by Andres Ayrton

Let’s say I want to lose five pounds.

Well, How would I do things?

First, I can sit down, look at a calorie calculator and make a plan for EVERYTHING i’m going to eat/drink.

Next I’ll make sure I have the PERFECT training program, full of cardio, weight training and adequate rest.

Lastly, I COULD get some supplements to help my recovery post workout, but those aren’t necessary.

(especially not fat burners, see my video on why fat-burners suck dick.)

That’s PERFECT!! Right? Not so fast.

There’s one absolutely MASSIVE problem with this whole thing.

You need to actually do it.

I understand that people like to be optimistic or consider themselves to have STRONG willpower.

However; I personally know that to NOT be the case.

Asides from just expecting… well, the USUAL out of people, there’s a legitimate roadbump to this too.

Losing WEIGHT can be a massively discouraging if you see weight moving up and up for a few days.

How can weight be moving up?

Bloating, water retention, food being held in our stomach.

This is why we want to examine our weight loss goals a bit loosely.

Want to lose weight? Treat your body like your finances.

Photo by Burak The Weekender

Don’t be defeatist and assume it’s impossible just because you aren’t an adonis overnight.

Stick to tried and true methods to get the best long-term safe return.

(a slow reduction of calories to reach a modest deficit. Combine with a workout schedule that allows for at least 3x week of weight training and moderate/intense cardio. Bam Hot in no time.)

That’s your “401k”

It’s slow, but as long as you actually do SOMETHING you’ll be at least SOMEWHAT happy with the results over the time.

You can be more aggressive and see faster results, but for that you’ll need to have “risk management.”
I consider “risk management” doing your due diligence and figuring out if something is sustainable.

Sustainability is based on your tolerance and ability to stick to things.

Now again, you can have a personal trainer and dietitian act as your “financial advisor.”

You’ll just be trading money in exchange for the time they spend preparing things for you.

It may not be maximally efficient to have them do all of this for you right now instead of learning things for yourself, but if you’re just starting out don’t fret that part if you want the assistance.

I mean, to be rhetorical, Is it necessary to know how to MAXIMALLY return every single increment in “XYZ” area in life?


If you’ve ever taken a micro-economics class you’ll recall that specialization can lead to efficient and higher yield economies.

However; weight-training and dieting doesn’t require you to be 110% efficient all the time.

Life throws you curveballs, things WILL come up and ruin “perfect” plans.

You’ll still make great progress by just doing things frequently and working with what you have.

Still though, it’s important to have a foundational understanding of these concepts just so you can TELL it’s working.

How Much Should You Aim To Lose To Be “Realistic?”

Photo by David Gonzales

If you aren’t obese, then a good and reasonable goal is to lose AT MOST 2Lbs/1kg per week at MAX.

Losing 1lb a week is fairly normal.

That’s also pretty realistic.

“Realistic” according to a review of data done by a team of Greek Physicians is pretty shocking.

Most will only lose “roughly 5-10% of initial body weight within half a year.”

What does that look like in the real world?

Let’s say you weigh 200lbs. If you want to lose 10% in 6 months that’s 20lbs.

If you adhere to a plan where you lose “only” 1lb per week ON AVERAGE you far exceed that upper end!
(one pound of weight lost per week over 6 months is 24lbs btw)
Are you are obese? In that case you can expect that while you aim for 1kg/2Lbs weight loss per week you lose weight more aggressively in the beginning by the way.
This is VERY important to remember because you could lose literally 10lbs of WEIGHT in a month.

(Not PURE fat mind you, but bodyweight nonetheless.)

if you think you’ll keep that trend you could be HEAVILY discouraged, despite making phenomenal progress.

Lastly, a tip from me.

Not only does journaling help, but so does taking progress pictures and writing/journaling!

Look at how you felt and compare it to weight goals and how you handled your day.

Did you jump UP 5lbs in two weeks because you were stressed or depressed?

That should be a rare, but understand set of circumstances.

Don’t beat yourself up for indulging in something that makes life liveable. (In moderation of course)

A small reprieve in the form of a night out with friends with some “junk” food is fine.

Escaping from your problems with endless snacks and no structured eating is a BIG problem too.

Getting the Balance right isn’t just a great Depeche Mode song, it’s important in all aspects of life.

Until Next Time, Toodles!

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