why 2-3 pounds a week weight loss is best
Most people want to lose excess bodyfat as quickly as possible, but weight loss exceeding 3 pounds per week causes muscle loss (1). As much as 50% of weight loss from rapid weight loss is from lost muscle (1). While seeing the numbers on the scale is satisfying, “muscle loss slows metabolism…” which means you’ll have to eat even less (1).
Just because a fat loss program is popular and people lose a lot of weight, doesn’t mean it’s the best program to follow (1). In fact, people who are on Jenny Craig and Weight Watchers regain the weight back after just one year (1).
For these reasons, I recommend people lose 1-2 pounds per week. Not only is this easier, it preserves muscle, and the weight tends to stay off.
If you’re struggling with losing weight, you’re not alone. Some programs were designed to fail so that people will have to sign up again and again, taking your money over and over again. A flexible diet where you can go out to eat, make meals at home, and treat yourself every once is a while, is easier to adhere to, and promotes a healthy body and mind.
A flexible diet is what I follow. If you want to check out my flexible eating program, go to www.thehighfivediet.com
(1) Source: Fahey, EdD, Thomas. Strength and Conditioning. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pgs. 521m 522, 524.