What is a Healthy Rate to Lose Weight? (And Why You Shouldn’t Try to Lose It Quicker!)

What is a Healthy Rate to Lose Weight?

Like most people, if you are trying to lose weight, you probably want to see fast results. According to health experts however, fast weight loss is actually the least effective way of trying to get into shape. What’s worse, losing a lot of weight too quickly can be dangerous. So, what is the right way of going about weight loss? This article sheds some light on how to lose weight safely and keep the lost fat from creeping back in.

Why Fast Weight Loss is Bad

If you are looking to enjoy permanent results, trying to lose weight too fast is a bad idea. This is because fast weight loss can only be achieved through an unhealthy diet that either restricts certain foods, entails the consumption of only liquids (juice, soup, etc) over a period of time, or involves a dramatic cut in calorie intake. While such diets are fast acting, their results are often short-lived, as the instant you resume normal eating habits, you not only gain back all lost fat but also pack on some extra fat.
In addition to being short-lived, fast weight loss can also cause some dangerous side effects on the body. Rapid weight loss not only results in significant reduction of body fat but also sees the loss of water weight and lean body mass. This in turn triggers all manner of negative side effects ranging from irregular heartbeats, to anemia, to formation of gallstones, to lowered metabolism rate, and more.


What is the Recommended Healthy Weight Loss Rate?

When it comes to weight loss, a gradual but consistent reduction in body fat offers the safest and most effective way of ensuring permanent results. Gradual and consistent weight loss gives the body enough time to adapt to the changes, helps prevent the health risks that come with fast weight loss, and greatly reduces chances of any lost weight from creeping back in. Following this concept, health professionals place the healthy weight loss rate at 1 to 2 pounds a week. This loosely translates to burning 500 to 1000 more calories than you consume each day.


The great thing about the recommended healthy weight loss rate of 1 to 2 pounds a week is that it is quite easy to achieve. All you need to do is eat less and exercise more than you usually do. For instance, with simple dietary changes such as choosing low calorie foods, reducing portion sizes, avoiding sugar-rich snacks, and going for low fat versions of dairy products, you can effortlessly slash around 250 to 500 calories of your normal daily intake. Combine this with regular activities that burn around 500 calories (e.g. an hour of Zumba, 40 minutes of martial arts, 45 minutes of running up & down a flight of stairs, or an hour of tennis) and you will be well on your way to achieving a healthy weight. For best results go for weightlifting and strengthening exercises as well since they increase muscle mass and resting metabolic rate thereby enabling you to burn more calories. A fitness tracker will make a great investment too, as it helps you to easily monitor your calorie input and output and therefore achieve the targeted caloric deficit.