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by: E.C. LaMeaux
We’d all like to lose 10 to 20 pounds in a week, but those kinds of fast weight loss goals are both unrealistic and unhealthy. According to Janet Polivy, Ph.D., a psychologist at the University of Toronto at Mississauga, Canada, smaller, more realistic weight loss goals are the way to go. Read on to learn how to strategically set weight loss goals, and how to achieve it.
Lose weight slowly
Fast weight loss, like trying to lose 10 or 20 pounds in one week, is not only unrealistic but also unhealthy. A realistic weight loss goal is to lose one to two pounds per week, according to Jennifer A. Linde, Ph.D., assistant professor of epidemiology at the University of Minnesota-Minneapolis. Linde adds that a goal of losing 5 to 10 percent of your start weight is achievable. So if you weigh 180 pounds, a goal of nine to 18 pounds of weight loss is reasonable and achievable.
Set a realistic timeframe
Losing weight the healthy way — slowly — takes time, so don’t plan to drop 25 pounds in as little as two weeks. At one to two pounds per week, losing 25 pounds will take you a little more than 12 weeks, or three months. To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day by eating less and exercising more.
In addition to figuring out a long-term weight loss timeline, you should also set short-range weight loss goals. Focus on the first five pounds of weight, and celebrate when you lose it.
Track your progress
Track your progress, such as the amount of weight and inches lost, in whatever way works best for you, be it online or in a hard copy journal. Many studies have shown that keeping a food journal or tracking calories can help you lose weight. It’s hard to eat that grande burrito when you’re staring at the amount of calories it contains on the page in front of you.
What about rapid weight loss?
Sure, losing 20 pounds of weight fast will leave your friends and family amazed at your miraculous weight loss abilities. However, losing that much weight that fast can be dangerous if not done under medical guidance. According to Michael Dansinger, M.D., the doctor for NBC's The Biggest Loser television show, you could theoretically drop up to 20 pounds in one week if you follow a very ambitious eating and exercise plan.
You’d have to devote more than seven hours per week to rigorous exercise under a physician’s care. According to Dansinger, dieters who eat between 1,050 and 1,200 calories and exercise at least one hour per day can lose three to five pounds of weight the first week — two pounds from diet and one pound from exercise each week.
To achieve this fast but healthy method of weight loss, Dansinger recommends lessening your sodium intake and cutting out starches. This will decrease your fluid intake and retention, which can result in up to five pounds of fluid loss.
Bottom line, you can lose a large amount of weight fast, but you need to do it safely and under a doctor’s care. However, the safest weight loss method is to eat less and exercise more, with a plan and goal of losing one to two pounds per week.
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FAQs
Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.
What is a realistic weight loss goal per month? ›
So what is the magic number to lose weight and keep it off? According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
What is the 30 30 30 rule for weight loss? ›
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
What is a reasonable goal for weight loss? ›
Second, be sensible about the frame of time you have given yourself. “A realistic goal is losing 1 to 2 pounds a week to stay healthy,” says Linde. By planning to lose weight slowly and healthily, you will develop new lifestyle habits and be more likely to maintain them.
Is losing 10 pounds a month a realistic goal? ›
For most people, experts note losing 10 pounds in one month can be too aggressive. A safer pace for weight loss is 1 to 2 pounds a week, says William Li, M.D., president of the Angiogenesis Foundation and author of Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.
Is losing 5 pounds a month a realistic goal? ›
"In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition. "Some people may lose more than that in the beginning, but it's often a lot of water weight and not true fat loss."
Is losing 5 lbs a week healthy? ›
According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).
Can you lose 20 lbs in a month? ›
Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices. That said, losing 20 pounds in one month is unsafe and unsustainable. Instead, try losing between 4 and 8 pounds this month, and matching it the next month.
Can you lose weight by walking 30 minutes a day? ›
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
What is the 80 20 rule to lose weight? ›
Sign up for our free Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram! The 80/20 rule is simple. Eat nutritious, healthy foods 80% of the time and enjoy foods considered less healthy 20% of the time.
7 Habits of People Who Lost 30+ Pounds
- They eat fewer calories than the average American. ...
- They eat often, up to five times a day. ...
- They stick to a consistent diet. ...
- They don't skip breakfast. ...
- They prioritize daily exercise. ...
- They weigh in weekly. ...
- They don't binge-watch TV. ...
- 3 Signs You're Losing Muscle — Not Fat.
Zone dieters balance their meals and snacks so that their calories come from a mix of 40 percent carbohydrates, 30 percent protein and 30 percent “friendly” fats. Sears theorizes that this caloric framework keeps your mind and body working most efficiently.
What is a realistic weekly weight loss target? ›
Aiming to lose between one and two pounds a week is considered safe by most healthcare professionals. Generally, this works out as 500 – 1,000 calories less than the daily average consumed to maintain your current weight. Talk to your GP or a Dietician if you need help working out a calorie deficit.
How do I choose my weight loss goal? ›
Be sure that your weight-loss goals — whether a process goal or an outcome goal — meet the following criteria:
- Specific. A good goal includes specific details. ...
- Measurable. If you can measure a goal, then you can objectively track your progress in meeting that goal. ...
- Attainable. ...
- Relevant. ...
- Time-limited.
Simply stating “I want to lose weight” is too broad. SMART goals should be: Specific, Measurable, Achievable, Results-focused and Timely. An example of a good SMART goal is: “I will go on a walk on Mondays, Wednesdays and Fridays around my neighborhood for 20 minutes in order to lose 3lbs by February 23.”
What's a realistic weight loss goal per week? ›
Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost. Low-calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.
What is a realistic goal to lose 30 pounds? ›
A healthy weight loss goal is losing about 3 pounds per week by eating a balanced diet and exercising regularly. This means it may take several weeks to months to lose 30 pounds, but the result is more sustainable.
What is a realistic step goal for weight loss? ›
Depending on your age, gender and current activity levels, if you'd like to lose some extra inches, then 10,000 steps per day is a reasonable target. Try to include solid bursts of 3,500 steps or more to up the positive impact.
What is the optimal zone for weight loss? ›
To determine your maximum heart rate, subtract your age from 220. For example, a 35-year-old's maximum heart rate is 220 minus 35 — or 185 beats per minute. To enter the fat-burning zone, she'd want her heart rate to be 70 percent of 185, which is about 130 beats per minute.
