Today I wanted to share a question I got on Facebook, since I think it is something that many people want an answer to.
I know that everyone says to set a realistic goal so that you do not get discouraged. But, no one says what that goal should be. How many pounds per month can you lose and it be done in a healthy manner?
According to about.com it is healthy to lose .5 – 2 pounds per week. You may see some people losing more or less than that which typically can vary based on how much excess weight your body has. This is why those last few pounds tend to be the hardest! However, when it comes to losing weight in a healthy way that will lead to building habits that are less likely to put the weight back on, aim for .5-2lbs per week for weight loss.
I also highly recommend taking measurements of your body and re-measuring weekly. Muscle weighs more than fat so often times people get discouraged by the numbers on the scale, not realizing that they are losing inches around their body.
Now for the tricky part: HOW. Every 3,500 calories is equivalent to one pound. If you cut back 500 calories per day, or burn 500 calories per day working out, you will lose one pound per week.
Personally, I am not a fan of calorie counting so here is the easiest and most effective way I can recommend losing a .5-2lbs per week:
- Instead of depriving or starving yourself, eat 5-6 meals day, or every three hours, each consisting of 300-400 calories. Before starting each meal, drink a large glass of water and eat a piece of fruit. This will not only prevent you from overeating but will ensure you are getting what your body needs to provide you with ample amounts of energy throughout the day.
- As far as portion sizes go you don’t need to buy a fancy scale or measuring bowls, but rather, simply divide your plate up into four sections. Two of the sections, one half of your plate, will consist of vegetables, one fourth to healthy grains, and the other fourth to a lean protein.
- Get you heart rate up! Find your target heart rate and make that your heart rate goal for 4-5 30minute cardio workouts each week.
- Incorporate strength training. Whether it be in Zumba Toning, pumping iron, or doing a workout video it is important to build muscle since that will help burn any excess fat!
Also, check out this great video from Kelly Olexa about comparing yourself to others:
If you haven’t already, be sure to check out our last read question about losing weight without the gym!
What are your best healthy weight loss tips for our reader?
Jennifer is a 27 year old personal trainer living in Connecticut. She is "Coach Jen" at 
{ 14 comments… read them below or add one }
The plate trick is my favorite! I usually end up just making a simple salad, I can be picky about veggies but I’m trying (and enjoying) new ones all the time. But it really is that simple, a salad with some vinaigrette dressing, some brown rice or roasted potatoes and a small serving of meat. It’s helped me lose weight even as I moved from an active job as a nanny to a desk job. It also makes it incredibly simple to change things up instead of getting stuck in a rut like most “diet” foods.
Twitter: ActiveEggplant
January 14, 2011 at 10:20 am
I shoot for .25-.5 lbs a week – for me anything more is just too hard!
I’ve always been one to fail if I try to go “all in” on something, so I’ve been making little changes over time and the weight is slowly coming off (took 1 year to lose 25 lbs). My theory is that this way the changes I’m making are manageable and they don’t stress me out. I’m also just more conscious of my portion sizes – I don’t count calories, and I don’t “restrict” what kinds of food I can/can’t eat. (If I tell myself I can’t have something, it ends up being the ONLY thing I want!)
As for workouts – I found activities that I enjoy to do! I don’t love running, so I only do it a couple times a week and fill out the rest of my schedule with cycling, yoga and swimming!
Anyhow, that’s what’s worked for me. I think everyone just has to find what works for them! Trial and error, baby!
Theresa @ActiveEggplant´s last [type] ..Cutting Loose
My two biggest tips are:
1. Fill up on veggies! They are low in calories, high in nutrients and you’ll have left room for high-cal eats. Aim to fill 1/2 your plate with vegetables at lunch and dinner most days.
2. Find activities that you like. Don’t go to a class that you hate because your neighbour’s friend’s dogwalker lost 10lbs doing it. If you don’t like it you won’t stick to it and it won’t work for you. Experiment with a variety of classes and activities until you find a few that you truly enjoy.
I really like this post – with reality shows like Biggest Loser and I Used to Be Fat, people are losing TONS of weight – to the tune of a pound a day – but that is not healthy or realistic for most (or anyone NOT monitored by health professionals)! Beyond that, losing a ton of weight fast can lead to gaining it all back, and more, later on – the key is, like you said, a lifestyle change, not a “diet.”
LauraJayne´s last [type] ..Does This Sweater Come with Instructions and a Yogitoes Review
Twitter: lisaeirene
January 14, 2011 at 12:54 pm
Count your calories!
Portions!!
Exercise!!
Lisa´s last [type] ..Curried Cauliflower Soup
Twitter: AMYSRANDOMNESS
January 14, 2011 at 1:10 pm
Counting calories made me crazy. I know it works for a lot of people, but if you start noticing yourself dipping into unhealthy behavior (as in “hmmm… wonder how few calories I can consume today?”), stop immediately!
But yeah, I’d say on average a pound a week is a good goal for someone who is looking to keep it off for the long haul- it helps you transition much easier than dramatic weight loss.
Amy B @ Second City Randomness´s last [type] ..Rambles
Awesome post! I actually do count calories though, it just helps me keep track of what I’m taking in throughout the day
Twitter: nicoleculver
January 14, 2011 at 7:43 pm
I definitely am a volume eater so I try to bulk up my meals with extra veggies to fill me up. When I’ve noticed my pants getting a bit snug I cut back on bread products since those are by far my downfall!
Nicole @ Making Good Choices´s last [type] ..If you like it hot- try this Veggie Soup!
Twitter: fitori
January 14, 2011 at 7:48 pm
I have a different opinion about goal setting! I think we should set goals for what we will DO rather than HOW our bodies will respond. So, we will work out X times this week incl a plan for all the workouts and an INTENSITY! And, plan out the meals and cheat meals etc and set a long term goal of 40 lbs and then maintenance and watch the weight melt off – .5 this week and 4 next…we can’t control when our bodies will respond!
Great post!!!
Tori @ FIToriBLOG.com´s last [type] ..How are your “genes” Heredity- genes & health
Excellent point Tori! I agree that for some people goal setting for action rather than result can absolutely be the path to success!
Twitter: goingfitness
January 15, 2011 at 10:14 am
Good topic!
I lost 2.5 lbs this last week for a total of 8lbs in the last 14 days. It really does all depend on what your body fat % currently it. If you are hovering around 26% or more it won’t be too uncommon to see 4lbs a week. Once you get do the teens, 15 – 18% body fat, it becomes less, and that is when it becomes “unsafe” to lose more than 2lbs per week. You gotta have fat to lose fat!
Just my opinion.
In case anyone was wondering. I calculate how many calories I needed (TDEE and BMR average) based on my body fat % (26.5%) and exercise I do weekly. It turned out that I need 2800 calories for maintenance. I’m sticking to 2100 calories, 6 days a week and 2600 on Sat or Sunday. Seems to be working so far. Finally getting out of this plateau. I can get away with a less deficit because I sit on my rear end ALL day at work.
Jim´s last [type] ..Easy calorie counting A FitDaycom review
Great post-people want that instant gratification and forget that it may not be the healthiest/long term goal!
I usually throw out that people should wait a solid 3-4 wks to start seeing changes and at least 6 wks before you re-measure body fat so you can see a change!
Kristina @ life as kristina´s last [type] ..Wedding overload!!!
Twitter: skinnyjeansmom
January 15, 2011 at 5:48 pm
Love the advice, it’s accurate and informative. Weight loss shouldn’t just be about the numbers on the scale, it’s about becoming healthier and often times people forget that as they become more toned and build muscle, they gain a bit but they’re gaining muscle,not fat. It’s really a big change to become healthy!
I’m currently doing a fit challenge on my blog, feel free to check it out and any advice or tips would be welcomed =). Great post!
http://blogs.inlandempirefamily.com/author/skinnyjeansmom/
Skinny Jeans Mom´s last [type] ..Workout Tips to Help Get You in Shape!
I think that it’s important for everyone to be in the best shape that they’re able to be in by being physically active, rather than leading a completely sedentary lifestyle. Even if someone is only able to move around a little bit, and flex a muscle hear and there, that’s activity that you wouldn’t have if you hadn’t tried, if you’re able to. It’s obvious that someone being a couch potato isn’t going to win them a marathon, but what it will do for them is pack on the pounds. Unless someone has a high metabolism, over eating food and indulging in sweets without some form of moderation and exercise is going to gain you weight and put on unnecessary pounds that will be harder to lose than they were to put on.
It’s no secret that there are many less thin people around than people whom are heavy, overweight or obese. If you are serious about losing weigh, and follow an exercise routine that is right for you and not to stressful emotionally and/or physically, you’ll see yourself losing weight, getting in shape and relieving some of your stress.
I saw a wonderful website that not only encourages people to get in shape, but tells you how you can realistically. This is a very positive, family-friendly and orientated website with quite a bit of good and helpful information on many subjects.
That website is Living Fit, Healthy and Happy, and can be seen at the following location: http://www.livingfithealthyandhappy.com/healthfitness
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