Weight Loss Expectations

Watching The Biggest Loser each week, I notice that contestants lose between 0-15 pounds a week (and even these numbers vary). For the average person trying to lose weight, are these numbers realistic? And, do you, the viewer of The Biggest Loser, get discouraged when you see such large weight losses?

What Can Happen When You Lose Weight Too Rapidly

1. Your weight could plateau, in which you are no longer able to lose weight, and you may “sit” at a weight for a period of time. For example, losing 10 pounds in 2 weeks, and then staying at 220 pounds for 4 weeks even though you are maintaining your diet and exercise routine.

2. Your body could go into starvation mode. If you lose weight too rapidly by eating too few calories, your body will actually hoard the calories you consume instead of burning them off. This could actually be the reverse of your goals!

3. You have a greater chance of regaining the weight you lost. Studies show that if you lose weight too rapidly, your body doesn’t have time to adjust. So when you go off that “diet”, you will regain some weight back.

So, what is the optimal amount of weight to lose for someone who is overweight? About 1-3 pounds of weight per week is best–slow, steady weight loss.

Think of the tortoise and the hare fable–slow and steady wins the race. By losing weight slowly, your body has time to adjust to the change in weight, it won’t go into starvation mode, and your body won’t feel like you are depriving it of nutrients. As well, you can learn to make some lifestyle changes to your daily routine, and you will be more likely to stick to these changes.

Also, if you are a post-menopausal overweight female, you should expect a smaller amount of weight loss per week (0.5-1 pound). If you are a younger overweight male, you should expect weight loss on the higher end of the range (3 pounds/week).

Points to Remember

1. Every BODY is different. Don’t compare your weight loss to someone else’s. We all have different metabolisms, we all store fat in different places, and we all lose fat first from different places.

2. Don’t feel discouraged if you don’t lose weight one week.

3. Don’t weigh yourself every day–weigh yourself once a week. Our weight may fluctuate on a daily basis, due to dehydration, overhydration/fluid retention/bloating, not having a bowel movement for a few days, not sleeping enough hours the night before, and the dreaded PMS. All of these factors can affect your weight, so it’s best to weigh yourself once a week.

4. Weight is not the be all–end all of life. If you don’t notice any weight loss, but your pants fit better and you have more energy, that is more important than the numbers!

When to Weigh Yourself

1. Weigh yourself at the same time each day

2. Wear the same amount of clothing each time. For example, only in underwear, nude, PJs, etc.). You don’t want to weigh yourself in jeans and a sweatshirt one week and just underwear the next. Of course your weight will change!

3. Keep a log of your weight. I keep mine on the back of my bathroom door.

So, good luck if you are trying to lose weight! Just remember that your overall health is more important than just your weight. Even my husband’s weight swings up to 5 lbs any given day! Plus, he stayed the same weight for the 5 months of marathon training, even after the marathon, but his pants fit much better!

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