From the Guidelines
A healthy weight loss rate is generally 0.25 to 1.0 kg per week, with a therapeutic goal of 5% to 10% reduction in body weight over 6 to 12 months. This gradual approach allows your body to adjust while minimizing muscle loss and other negative effects. To achieve this rate, create a moderate calorie deficit of 500-1000 calories per day through a combination of reduced food intake and increased physical activity, as recommended by 1. Focus on nutrient-dense whole foods like vegetables, fruits, lean proteins, and whole grains while limiting processed foods, added sugars, and excessive fats. Aim for at least 150 minutes of moderate aerobic activity weekly, plus strength training twice weekly to preserve muscle mass, as suggested by 1. Stay hydrated by drinking plenty of water, which can also help control hunger. Some key points to consider when aiming for a healthy weight loss rate include:
- Creating a calorie deficit through a combination of diet and exercise, as recommended by 1
- Focusing on nutrient-dense foods and limiting processed foods, as suggested by 1
- Aiming for regular physical activity, including aerobic exercise and strength training, as recommended by 1
- Staying hydrated to help control hunger and support overall health This sustainable rate is recommended because rapid weight loss often leads to muscle loss, nutritional deficiencies, and is typically difficult to maintain long-term, as noted by 1. Your body needs time to adapt to changes in fat storage, and gradual weight loss helps prevent metabolic adaptations that can make continued weight loss more difficult. Remember that individual factors like age, starting weight, and health conditions may affect your specific healthy rate of weight loss, as suggested by 1.
From the Research
Healthy Weight Loss Rate
- A healthy weight loss rate is associated with improvements in cardiovascular risk profiles and reduced incidence of type 2 diabetes 2
- Modest weight loss of between 5% and 10% of bodyweight is considered beneficial for health outcomes 2, 3
- Weight loss of ≥5% results in significant improvements in cardiometabolic risk factors associated with obesity 3
- Greater magnitude of weight loss (≥10% and ≥15%) may be required for clinically meaningful improvements in certain obesity-related comorbidities and complications 3
Factors Influencing Weight Loss
- Having healthy foods available at home, regular breakfast intake, increasing vegetable consumption, and decreasing sugary and fatty foods are common strategies for successful weight loss maintenance 4
- Increased physical activity is a consistent positive correlate of weight loss maintenance 4
- Healthy weight loss methods, such as calorie control and exercise, can improve both physical and mental health, while harmful practices (e.g., extreme dieting, diet pills) may contribute to depressive symptoms 5
Weight Loss Methods and Mental Health
- Protective weight loss methods (e.g., switching to lower-calorie foods, exercising, eating more fruits and vegetables) are associated with a reduction in depressive symptoms 5
- Harmful weight loss methods (e.g., skipping meals, using diet pills, vomiting) increase the risk of depressive symptoms 5
- The number of harmful methods is positively correlated with increased depressive symptom risk, while a higher number of protective methods is linked to a decreased risk 5