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How much weight should I aim to lose each week?

    Hey all.  As another weekend nears its end I find myself at my computer preparing for the week ahead.  Program design, exercise logs, class preparation and research aimed at answering client questions keep me busy most weekends.  I want this next blog to reach all of those people who I've spoken to regarding responsible, safe weight loss.  For anyone who wants to lose weight or knows someone who does, I hope you'll find the following information helpful in setting and managing short and long-term goals regarding weight loss and management.

    For ideal, long-term benefits it is generally recommended that 1 to 2 pounds or 1% of your body weight is lost per week.  A pound of fat is 3500 stored calories, so to lose 1-2 pounds take a caloric deficit of 3500-7000 calories, and significant effort.  I know that this is not easy for many of you to hear, especially when we are constantly sold on the fad diets and gimmicks claiming that we can lose up to as much as 5-8 pounds per week.  However, know that gradual weight loss ensures maximum fat loss and preservation of lean tissue.  Remember that more lean tissue means a faster metabolism.  In fact, rapid weight loss can result in the loss of three times more lean tissue than fat tissue.  This would have a very serious effect on your metabolism and may even hinder long-term weight loss goals.  
    Some additional advice from me?  Avoid extremely restrictive and/or crash diets and stay focused on long-term changes.  If it was easy, EVERYONE would be doing it!  Stay focused on the big picture and continue working hard.  Good luck!  


1 Comment to How much weight should I aim to lose each week?:

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Ralph Haas on Sunday, March 11, 2012 7:42 PM
Mike Tierney of Metropolitan Fitness is changing my life! I am now working out to my highest expectation and conditioning/weight loss is being achieved at an acceptable pace. The Pro Bars are an added bonus the Super Fruit is ADDICTIVE and packs a heavy weight nutritious charge. Amazing I look forward to the gym and eating right EVERY DAY! I have given up meat for Lent and Mike's spot on informative advice is helping me maintain proper dietary balance. This is true LIFESTYLE CHANGE. The bus is boarding you don't want to miss!
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