How Much Weight Should You Lose Every Week?

How much weight should you lose

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For most dieters, maintaining a steady and consistent weight loss each and every week is really unusual. You’ll have good weeks, and a few bad. This is very normal, and you should expect your weight to fluctuate within a certain range while dieting.

What you should see is a steady decline of a few pounds every month, instead of expecting a consistent loss of one or two pounds every week.

Here’s why you shouldn’t put too much stock in your weekly body weight, and should focus instead on your monthly progress.

Weight Loss Variables

It’s very common to experience tremendous success in the initial stages of a new diet, often losing 10-15 pounds fairly quickly. You then become disappointed in the subsequent weeks as your progress stagnates, and your weight might even increase.

This doesn’t mean your diet has failed, or you did something wrong. The rapid weight loss in the initial stages of your diet is often the result of temporary weight loss that may return.

Water Weight

If you lose 5-10 pounds in a few days or weeks it’s almost guaranteed to include the loss of several pounds of water weight. This isn’t exactly “bad”. You’ll feel lighter, and less bloated when the water weight is gone, but it’s not the magic unicorn of weight loss — body fat.

See Also: How to lose stubborn body fat


Eating healthier often means consuming larger quantities of fiber. This can help with digestion, bloat, and shrink your waist by a few inches.

Loss Of Muscle Mass

When you increase your exercise, and physical activities, your body needs the energy to make it happen. You want that energy to come directly from body fat, but sometimes your body will break down muscle tissue instead.

If you’ve noticed a loss of body weight, without a loss in body fat, you may want to start supplementing with BCAAs to help preserve muscle tissue.

Body Fat Reduction

This is the goal, and why everyone works so hard in the gym. Calorie restriction, and increased exercise will always have a direct influence on your body fat levels. But it’s important to remember not all weight you lose will be body fat.

Related: How to lose 20 pounds in two months

Calories Per Pound

While it’s not possible to guarantee a consistent weekly weight loss, there is a simple formula you can use to make sure you’re restricting enough calories to lose a few pounds at the end of every month.

3,500 calories = 1 pound

Simply put, to lose just one pound of body weight you would need to create a deficit of 3,500 calories. This can be accomplished through either reducing calories every day, or increasing calories burned with exercise.

If you eat 100 fewer calories, and burn 100 calories with exercise your daily calorie deficit would be 200.

Here’s how much of a deficit you need to create each day to lose weight.

100 calories per day = 1 pound per month
230 calories per day = 2 pounds per month
350 calories per day = 3 pounds per month
465 calories per day = 4 pounds per month
580 calories per day = 5 pounds per month
700 calories per day = 6 pounds per month
815 calories per day = 7 pounds per month
930 calories per day = 8 pounds per month
1,050 calories per day = 9 pounds per month
1,165 calories per day = 10 pounds per month

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