Is It Okay To Lose Three Pounds A Week Through Diet And Exercise?
January 12th, 2010 | 
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I’d like to lose 100 pounds before January 1, but I’ve heard that if you lose more than 2 pounds a week you can lose muscle mass. If I exercise at the same time, will I still have ill effects from losing 3 pounds a week?
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Tags: 7 Responses to “Is It Okay To Lose Three Pounds A Week Through Diet And Exercise?”
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If you have 100 lbs to lose, then you can safely lose 3 lbs a week to start out with.. But, once you’ve lost about the first 20 then you will need to go down to 2 lbs per week tops.. Just make sure to weight train with that to keep muscle mass up! You do want muscle mass, it’s much smaller then fat and each lb of muscle uses about 30-50 calories per day just to maintain. If you add 10 lbs of muscle on, that could be 500 more calories per day you can eat..
Since you have more to lose, you will initially lose more fat then you lose muscle, but, after the first 20 lbs, you’ll start losing equal amounts of muscle and fat even if you’re only losing 2 lbs per week. If you’re losing it with a really low calorie diet, that will slow your metabolism too. I just don’t want to see you set yourself up for failure, it’s better to go about it slow and steady. I finally started eating healthy and weight training over a year ago. I’ve lost 15 lbs in the last year and only 1 lb of that was muscle thanks to weight training and going about it slowly. I also ate around 2000 calories per day. My goal wasn’t really weight loss, or I would’ve eaten around 1800 calories..
Here’s some info for you since it sounds like your still doing research… I’ve also include a calorie calculator to find out your maintenance calories. Most trainers now only recommend reducing about 15% below maintenance and then adding exercise to create the calorie deficit. So, if you maintain at 2000, eat around 1700 calories per day and add exercise..
Basics of weight training.. http://exercise.about.com/cs/exercisewor…
Calorie calculator..http://nutrition.about.com/library/bl_nu…
Diet causing obesity.. http://www.thedietchannel.com/weightloss…
1 – 2 lbs is the recommended amount. 3 lbs a week is not an outrageous goal. The only way I know of that you will lose muscle mass is if you are dieting at a dangerous level and/or are not exercising. Just be sensible and you should be fine. Check out http://www.sparkpeople.com for FREE help. They have food tracker, exercise tracker, recipes, and exercises. Its great and you get a supportive community too.
It is recommended that you lose no more than 2 pounds weekly. However, there were times when I did lose more than 2 pounds a week and it didnt affect me none. I exercise daily, so I didnt lose any muscle mass. To make sure you don’t lose muscle mass its important to increase your protein intake and to do some weight training.
actually you can lose anywhere between 1-3 pounds a week
If you do weight training you will keep your muscle mass.
No, but realize you might reach a plateau for a few weeks…but keep it up….and it will, it WILL fall off.
3 lbs a week is fine