What Is Normal Rate Of Weight Loss?
January 18th, 2010 | 
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What is the normal (and safe) rate of weight loss? I’ve started eating very healthy and working out for and hour three times a week. How long till I start loosing weight, and what is normal , average, etc?
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My Trainer states that anywhere between 1/2 to 2 pound weight lost a week is great. She also said that 45 mins of cardio per/day and two 30 mins of wieght training for toning is enough combined with a healthy diet is sufficent.
I have been dieting/excerising now for just over 5 weeks and i’m so thrilled to say that i have lost 20 pounds so far.
We eat really healthy for ex. For breakfast i try and keep the calories low usually under 200cals… I genrally eat 2 servings of egg beaters/ with a peice of lean turkey breast in them and maybe 1/2 of a apple.
For lunch I always have a Turkey burger. It’s funny cause i’ve never had them before untill i started and they are pretty good. Depending on what bread buns you buy and low fat cheese you can keep it healthy under 300 cals.
For snacks througout the day you can have vegatables, fruit, yougurt, string cheese, I really like the 100 cal healthy popcorn its great.
For dinner we either have chicken Fatitas (2 for 300cals) with extra vegtables, roasted chicken, turkey ext..
When i work out i like to spike my workouts to keep my body in shock … thats a good thing lol as your body will not be used to the same routine. I like to do a fast walk 3.3 mph with a incline of 3 for at least 45-60 mins. What i do is every 5 mins or so depending on what you can do i like to run for 30 secs to 1 mins at a fast pace then begin walking again.
Also lately Circuit has been working for me. I hop on the oliptical for 20 mins then rotate around the gym on differant wieght machines for 3 mins then back on the oplitical for 3 and so on…
Trust me I have alot to go and i have Hypothyroid so its not easy;-; however you will notice the pounds flying off soon as i did. I only wiegh myself once a week to track my progress and also don’t be discouraged if you don’t loose anything 1 week it will happen the next week!!
Good luck to ya!!
Losing 1/2 to 2 pounds a week is considered a safe rate of weight loss, although you should expect that number to fluctuate as you stick with your healthy eating and exercise program (meaning, you probably won’t lose 2 pounds every week).
As for when you start losing weight, it depends on a number of different factors. It’s not uncommon for women to drop several pounds right off the bat and then level off as they continue with their weight loss efforts. Your body is designed to avoid losing weight (going back to the scarcity of food in caveman times), so it will take notice if you drop a bunch of weight and will compensate by dropping your metabolism.
If you find that you’re eating well and exercising regularly but still not losing any weight, you might want to check with your doctor – many women suffer from undiagnosed hypothyroidism that can impact the metabolism if left untreated. You might also find natural supplements that boost energy levels and metabolism – look for plant based sources, not manufactured chemicals who’s names you can’t pronounce!
Hope this helps!
interesting question!