We all know the usual process for weight loss is consuming fewer calories than you expend. But if you’re at the start of your weight loss journey, you may be wondering how much weight is healthy to lose per week. Below you’ll learn all about the rate of losing weight and what you should expect.
Do I Need to Lose Weight?
There are a number of different reasons why you might want to lose weight. From embracing a new way of living to reducing the risk of weight-related health problems – people have a variety of motivations to embark on a weight loss journey.
The World Health Organisation (WHO) defines being overweight as when your body mass index is greater or equal to 25, and obesity is when you have a BMI greater or equal to 30. According to UK government statistics, almost seven in ten men and six in ten women are either overweight or obese.
Carrying excessive weight may impact your health as it can increase the risk of health problems like type 2 diabetes and heart disease. It can also put a strain on your joints, making it difficult for you to move with ease.
This is why it’s crucial to maintain a healthy weight level. In fact, one study found that for those who are overweight or obese, shedding 5-10% of your body weight can bring significant health benefits, including improved blood sugar levels, reduced joint pain, and a lower risk of chronic health issues later in life.
So, how much weight to lose per week is healthy?
How Much Weight Is Healthy to Lose Per Week?
The British Nutrition Foundation advises that losing around 0.5-1kg per week is a safe and healthy rate.
This not only helps you avoid unhealthy means of weight loss but is more likely to aid in long-term weight loss success, helping you to keep the weight off.
However, if you have just started your weight loss journey, you may lose much more than 1kg in the first few weeks, which is perfectly normal. The weight you lose during that period is commonly known as the water weight, which refers to the build-up of water or fluid within the body. This could happen when you have an excessive salt intake or dehydration. So, losing water weight is the process where your body releases any extra water it was storing for these reasons.
Tips to Lose Weight at a Healthy Rate
To help you safely lose any extra pounds, we have compiled a list of weight loss tips to contribute to your goal healthily.
1. Having a Balanced Diet
As one of the cornerstones of a successful weight loss plan, having a balanced diet helps you to achieve and maintain healthy body weight.
This involves incorporating a variety of foods from all groups to fuel your body with a wide range of nutrients. For guidance, you should try to incorporate the following in your diet:
- Lean protein, such as chicken, fish, and beef
- Fresh vegetables and fruits
- High-fibre starchy foods, such as potatoes, bread or rice
- Unsaturated oils and spreads, like olive oil
2. Try Resistance Training
Resistance training can help fight muscle loss and the drop in metabolism that may happen with weight loss.
Your basal metabolic rate (BMR) is the number of calories your body requires to maintain fundamental bodily functions, such as breathing.
When you engage in strength exercises, like weightlifting, it helps to build muscle. In turn, this helps to increase your BMR, as a higher muscle mass burns more calories at rest, so may help you to achieve your goals.
If you’re new to the world of workouts, discover the best weight loss exercises for beginners on our blog.
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