IS IT OK TO LOSE THREE POUNDS PER WEEK WHEN YOU HAVE A LOT TO LOSE?

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IS IT OK TO LOSE THREE POUNDS PER WEEK WHEN YOU HAVE A LOT TO LOSE?

IS IT OK TO LOSE THREE POUNDS PER WEEK WHEN YOU HAVE A LOT TO LOSE?


I know you preach losing one to two pounds per week. Does this apply to everyone? I'm currently at a 31% body fat level. I was curious to know if it's ok to lose up to 3 pounds per week until I get to a 25%-20% body fat level. Will my body fight against such a loss?

Answer:
It's usually best to aim for one or two pounds per week of weight loss. This is the recommendation of the American College of Sports Medicine and I'm in 100% agreement with this guideline.

However, it's definitely ok to lose three pounds per week when you have a lot to lose. The more you have, the more you can safely lose per week because fat loss is relative to total body weight.

What really matters is not how much weight is lost, but how much fat is lost. Where did the weight come from? Are we talking about fat weight or lean body mass?

For example, let's take a 260 pound man who has a lot of body fat to lose - let's call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, let's look at a few possible scenarios with weight losses ranging from two to four pounds per week.

Scenario 1:

Suppose our 260 pound friend loses four full pounds instead of the recommended one to two pounds per week. Is this bad? Well, let's see:

If he loses a half a percent of body fat, here are his body composition results:

256 lbs
31.5% body fat
80.6 lbs fat
175.4 lbs lean body mass

Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good either. Thirty percent of the weight lost was lean tissue.

Scenario 2:

If he loses a half a percent of body fat and only three pounds, here are his results:

257 lbs
31.5% body fat
80.9 lbs fat
176.1 lbs lean body mass

These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost.

Scenario 3:

What if he only lost two pounds? Here are the results:

258 lbs
31.5% body fat
81.2 lbs fat
176.8 lbs lean body mass

These results are