How Fast Should I Be Able To Lose Weight?

More than two-thirds of American adults are overweight. And undoubtedly, most, if not all of them have tried or will try to lose weight. Regardless of the method used to lose weight, the best one helps take the weight off through a combination of practices like portion control and increased physical activity. While some promise rapid results, experts agree that slow and steady wins the race for safe and effective fat loss.

Obesity

If your body mass index is greater than 25, then you are considered overweight. Obesity leads to a long list of health problems, including high blood pressure, diabetes, arthritis, cancers and cardiovascular disease. The National Institutes of Health state that losing just five to ten percent of your body weight can delay, if not prevent, the onset of these and many other chronic conditions.

Body Composition

Your body is made up of two components, fat mass and fat-free mass. Fat mass is exactly that -- the amount of fat you carry on your body. Fat-free mass is essentially everything else, including bones, muscle, and cartilage. When you have your body composition evaluated, the results will tell you approximately how much of your body is made up of fat. If you are a female between 20 and 40 years of age, the American College of Sports Medicine recommends that your body fat fall between 20 and 35 percent. Men of the same age should fall between 8 and 22 percent body fat.

Caloric Deficit

In order to lose weight and decrease the amount of excess fat you are carrying, you must create a caloric deficit. Otherwise, you want to burn more calories than you take in. One pound of fat is comprised of 3,500 calories. So, in order to lose one pound of fat, you must create a caloric deficit of 3,500 calories. You can do this in two ways. You can increase your activity level while keeping your calorie intake the same. If you increase your calorie burn by 500 calories per day, you can lose one pound in a week. You may also chose to cut the number of calories you consume. Therefore, if you reduce your calorie intake by 500 calories per day, you will lose one pound of fat per week. If should be noted that the National Institutes of Health warn that when restricting calories, women should not drop below 1200 calories per day, and men should not consume less than 1500 calories per day, unless under the direction of your physician. As you cut calories, you should include a variety of healthy foods to get the essential nutrients your body needs.

Rate

The Weight Control Information Network recommends a weight loss of ½ to 2 pounds per week for a number of reasons. First and foremost, it is easier to maintain the habits affiliated with a slower rate of weight loss. If the new habits are easier to maintain, you will more likely stick with them and be more successful in your weight loss journey. Additionally, it has been shown over and over again that those who lose weight more slowly tend to keep it off. With that being said, there are a few exceptions. When you first start making changes, you may lose more than 2 pounds per week. However, it should level off after a few weeks to ½ to 2 pounds per week. Additionally, the more obese you are, the faster the weight tends to come off. But as you approach healthier ranges, you too will see the rate level off. If you are consistently losing more than the recommended range, then you should talk to a registered dietitian or your physician because you could be losing water weight or burning lean muscle tissue rather than fat.