• Possible Pat
  • August 14, 2018

I recently wrote a blog that discussed how to set realistic weight loss goals. Setting the right weight loss goals is one of the keys you need to be successful. In order to set the right goals, you need to understand what is realistic and what isn’t. For example, when it comes to weight loss how much should you be losing?

One issue that people run into when they are losing weight is they set their expectations too high, and so when they start losing weight, they feel like they are doing something wrong because they aren’t losing weight as fast as they think they should. This can cause people to give up and end their journey before it really even begins.

So how much weight is realistic to lose over the course of a week?


How Fast Should You Be Losing Weight?

How fast you lose weight can depend on the amount of weight to lose, your diet, and exercise level. People who have a lot of weight to lose, as I did (over 300 pounds), will see a faster rate of weight loss in the beginning as they change their diet and begin eating only whole foods. I saw fast weight loss results in the beginning because I changed my diet and started walking every day. I also saw a faster drop in weight when I removed dairy from my diet and cut out sodas.

But for the most part, I lost weight at a steady rate, and not all of my weight came off quickly.

If you are starting to lose weight, you may feel like the weight isn’t coming off quick enough, but you have to have patience and be sure to focus on the smaller goals. The healthy rate of weight loss for most people is about 0.5-2 pounds a week.

That’s right, the average rate for healthy weight loss is only 0.5-2 pounds a week, so if this is how much you are losing but you feel like it is going too slow, your expectations may be too high.


Why Slow and Steady Weight Loss Is Necessary

We’ve all seen the fad diets, diet pills, and even weight loss surgeries that promise quick weight loss. While some of these may initially work, they are not typically healthy or help you keep the weight off. Too often you lose weight only to gain it all right back.

One of the main reasons that this happens is because successful weight loss isn’t just about losing weight, but also developing healthy habits so you can keep the weight off. If you want to lose weight and keep it off, you need to learn how to stop cravings, focus on whole foods, and control portion sizes.

Losing 1-2 pounds a week is a good pace to be losing weight. Not only will you be developing healthy habits as you lose weight so that you can keep it off, but you will also be able to retain muscle mass, and you’ll feel more energized. When you lose weight too rapidly, it can often cause you to feel fatigued and irritable.


How Losing Weight Too Fast Can Backfire

When you first begin to lose weight, you may drop weight quickly as you change your lifestyle, but if you continue to lose weight too fast, you risk losing muscle tone. This can cause your metabolism slow over time and make weight loss harder down the road.

Rapid weight loss is also often caused by unhealthy eating habits, which are not sustainable as you lose weight. This means you fail at developing healthy eating habits and you will gain the weight back.

One of the biggest complaints about losing weight at a healthy pace is people are afraid that they will lose motivation and give up. This can happen if your expectations are too high, but if you are already planning on giving up, you are going to no matter how fast your weight comes off.

Also look at it this way, if you are afraid that you will give up if the weight doesn’t come off quick enough, then how are you going to react once you’ve hit your goal using unsustainable methods? You will simply go back to the way you were eating before, and all the weight will return. This back and forth weight loss and weight gain can then cause additional stress on your organs.


How to Lose One – Two Pounds a Week

The key to losing weight at a healthy rate is to calculate your calories so that you are consuming fewer calories than it is required to maintain your current weight loss. One pound of weight is equal to 3,500 calories, so the key is to cut or burn an additional 3,500 calories a week from your current diet.

If you are coming off of processed food and junk food, cutting calories will come naturally as you switch to whole foods. Whole foods are more nutrient dense and typically contain fewer calories than processed foods.

To figure out how many calories you should be eating every week, follow the following equation:






Take how much you currently weight and multiply it by 14. This number will be the number of calories you need to eat daily to neither gain or lose weight. Then take this number and multiply it by .25, subtracting your result from your maintenance number. This is how many calories you need to subtract from your daily diet to lose weight.

For example, if you weight 300 pounds, multiply this by 14. You’ll see that you will need to consume 4,200 calories every day to remain 300 pounds without exercise.

Then you would take 4,200 and multiply it by .25, which will equal 1,050. Subtract 1,050 from 4,200 calories, and you will see that your new calorie goal is 3,150 calories a day.

You can also get on a Custom Meal Plan and have a nutritionist do the math for you and figure out exactly what you should be eating and in the correct portions.

Or, if you want to figure it out on your own, be sure to download my FREE Approved Foods List. On this list, you will see all the foods that I ate, continue to eat, to lose weight and keep it off. Each food will have calorie and macro count so you can easily keep track of what you are eating.

Once you download the Approved Foods List or purchase your Custom Meal Plan, the first step is to get rid of all the unhealthy food in your house, so there is no temptation. Then, find a fitness routine that works for you and follow work on eating clean and healthy in proper portions. And, be sure to follow me on Instagram for daily workout, nutrition, and motivation tips!

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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