Q: If staying in a caloric deficit and staying active what is an appropriate amount to expect to lose weekly?
A: A few things to tackle here. Let’s define this a little bit.
For the “caloric deficit” part, I would suggest a moderate deficit. Shoot for about 20% less than what you burn every day (there are some great calculators to get an estimate for that number, let me know if you need a link). This is sustainable. If you go extreme and eat like 1k calories a day for a sustained amount of time, you’ll regret it, trust me.
As far as staying active, I’d like it to be strength training because that’s where you will see the best results. I’ve talked about this to an obnoxious extent before and will do so again, so I won’t lose myself on that here. So, we will base this estimate off of the example of a person remaining in a consistent calorie deficit and doing some form of intentional, regular exercise.
With these two things being the case, I’d say healthy weight loss is 1-2 pounds a week. When you first start losing it may be a little more due to a drop in water weight, etc. But that would be my answer to how much is safe to lose regularly. And remember that this is dependent on consistency. If you have a deficit M-F and don’t really pay attention on the weekend, you can very easily undo your progress during the week.
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