How Much Weight Can I Lose per Week?

Need to Lose Weight?

Most people who are serious about weight loss ask, “How much weight can I lose per week?”  It is possible to lose 10 lbs (4.5 kg) like on the Biggest Loser T.V. show.  However, the right question to ask is, “How much weight should I lose per week?”  The answer depends on how overweight you are. In my post, What is My Optimal Weight?, I help you find what you should weight.

Studies have shown that if you starve yourself but don’t work out, you will only lose 3 lbs (1.36 kg) per week because your metabolism will slow down, which causes you to burn less calories and lose less weight.¹ The way to go is to make healthier choices and improve your workouts.

The formula for how much weight you should lose per week is this: for every 10 lbs you are overweight, work on losing 1 lb per week (For every 5 kg overweight, 0.5 kg per week).  If you are 50 lbs overweight, lose 5 lbs per week.  When you get to where you are only 40 lbs overweight, lose 4 lbs per week.  When you get to 30 lbs overweight, lose 3 lbs, etc.  This, of course, has its limits.  Please don’t try to lose more than 10 lbs per week.  The goal here is to change your lifestyle not hurt yourself for temporary weight loss.  You want to be able to consistently lose weight. This is a life marathon, not a sprint.

Here is a table of what I mean:

Truthfully, even if you lose 1-2 lbs a week, you will be doing better than most people, and you’ll get to your goal sooner than you think. Also, you’ll be more likely to keep the weight off permanently.

The reason you should plan on losing less weight the closer you get to your goal is because it becomes increasingly more difficult the closer you get. Your body has limits to how thin it can be. If you were 30 lbs overweight and you planned to lose 5 lbs a week for 6 weeks, you would do great the first 2 weeks. However, on week 3 forward you’d see yourself losing less and less weight. Don’t be discouraged by this, but know it’s how weight loss works. Pick a realistic number to lose each week, and you’ll get there.

Best of luck. Let me know how it goes.

1. Greene, Bob (2006). The Best Life Diet, pg. 18. New York, NY: Simon and Schuster.

Tags: Weight Loss per Week