How you define a good amount of weight to lose in a week depends on your perspective and intent. If you decide on Monday that you need to lose 10 lbs. by the weekend, your definition will be significantly different from that of your doctor. In reality, a good amount of weight to lose in a week is weight you can lose permanently and in a healthy way. This may not be the quickest route but is one that in the end will produce the greatest benefit.
Identification
Most doctors, as well as organizations such as the Mayo Clinic and the American Heart Association, strongly advocate slow and steady weight loss. The only exception may be a few rare cases where, for example, your doctor guides you through losing more than a few pounds to jump-start a diet when you have a significant amount of weight to lose or in the week before surgery or a medical procedure. Following this line of thinking, a good amount of weight to lose in a week, reports MayoClinic.com, is no more than 1 or 2 lbs. Losing weight at this rate increases the likelihood of losing fat rather than muscle, is safe and also increases the likelihood of weight loss becoming permanent.
Process
A calorie reduction of 500 to 1,000 calories per day and an increase in your level of physical activity is necessary to achieve this rate of weight loss. This creates a mild energy deficit between the calories you take in and the calories your body requires for energy, resulting in the breakdown of the triglycerides that make up body fat. In contrast, attempting to lose weight too quickly by drastically reducing your daily calorie intake has the effect of placing your body in starvation mode. When this occurs, your body attempts to conserve fat stores and starts burning muscle tissue, rather than fat, for energy. Any weight you lose during this time is likely to return once you return to eating a normal diet.
Features
Although any weight-loss program means eating less, losing 1 to 2 lbs. each week is not as much about eating less as it is about eating better. A focus on nutrient-dense foods such as whole grains, fruits, vegetables, nuts and beans allows plenty of room for experimentation while remaining within your calorie limits. In addition, it is often possible to find lower-calorie versions of familiar foods. Eating can still be enjoyable, which is important for long-term success.
Benefits
Focusing on a weight-loss goal of 1 to 2 lbs. a week benefits your mind as well as your body. While you are cutting enough calories to create an energy deficit, you are still consuming enough to meet nutritional needs, keep your body healthy and your mind clear and sharp. Combining calorie reduction with increased physical activity via an exercise program enhances weight loss, increases your energy level and improves your state of mind. Another important aspect of slow weight loss is that it gives you time to incorporate healthy lifestyle changes that become permanent.
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