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When it comes to losing weight (body fat), most of us want to see results immediately and we can lose motivation if we don’t lose a lot of weight in a short space of time. However, when it comes to weight loss, slow and steady for a lot of us does win the race as long as you can stay motivated throughout the whole journey. What is the recommended amount of weight loss per week?
The maximal recommended amount of weight to lose each week is 0.9Kg (2lbs). However, take note that this is the maximal recommendation as it requires people to create a daily calorie deficit of 1000 cals. A lot of people will find this tough. Aggressive calorie deficits can put you in a permanent state of food obsession and constantly craving calories. Not for everyone of course but certainly for some. Before I turned 40, I spent 12-weeks doing this and although I had fantastic results, it really was tough. I’m not sure I would put myself through that again. If I do it again I will go for a much more modest deficit and lose the fat at a slower rate. This would also increase the likelihood that I didn’t lose any muscle mass whilst cutting the body fat.
A more manageable deficit would be between 250-500 cals which would be 0.225kg (0.5lb) to 0.45kg (1lb) per week of weight loss.
This will limit the likely hood of any muscle loss, feeling constantly hangry! and Yo-Yo-ing after weight loss has been achieved.