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There are many factors that dictate how fast we can lose weight, namely they are:

All of these factors have an effect on how fast we can lose weight but not lose muscle.

Muscle mass is very important for us as women and it increases our metabolisms, gives us more functional strength, and is what is responsible for making us look amazing.

Just read our post on “5 Moves for the perfect bubble butt” to understand why.

However, there is a lot of misinformation out there, especially for beginners.

Before I get to exactly how fast you can lose weight realistically and healthily, I would like to tell you what to avoid.

Don’t Buy Into Scams

Supplement companies (I won’t mention names) and fitness magazines are just interested in taking your hard-earned dollars.

They make outrageous claims such as “burn off 20lbs of fat in just 7 days with just 1 pill!” or “lose 50lbs of fat 21-day weight loss challenge!” and as beginners, we often buy into these ideas.

Then they have a picture of the perfect bodied, photoshopped to perfect, female fitness model wearing great clothing selling their product.

Walk away from these adverts! These are scams!

It is just about impossible to even come close to their claims as we will show you later on.

This is the importance of understanding the healthy weight loss limits our bodies have, so we can plan efficiently and realistically.

Meaning we reach our goals and get ready to smash new ones.

So How Long Does it Take to Lose Weight Realistically – Setting the Right Goals

So finally the answer to the question you have all been asking!

According to a 2012 study by the Journal of the Academy of Nutrition and Dietetics, they stated the following:

Although dietary weight-loss counseling usually employs a 500 to 1,000 kcal/day energy deficit to induce weight loss of 0.5 to 1 kg/week, this rate of weight loss is rarely achieved in research settings. Biological factors, such as changes in metabolic rate, are partly responsible, but would only account for a small deviation from expected weight loss. There must be other factors, behavioral or related to study design and implementation that affect the rate of weight loss observed.

What does this mean for us as women?

Well firstly, this disproves all these ridiculous claims by supplement companies and many “weight loss challenges”.

Realistically, if you are just slightly overweight or even just overweight, it means you can expect to lose around 1.1-2.2lbs of proper weight per week, and the better your diet/training is the more of that number will be fat.

However, the study also went on to state:

“These data, from clinical studies, suggest that the rate of weight loss is greater in older and heavier subjects and with higher contact frequency and caloric restriction.”

This means the older/heavier you are the more profound your weight loss will be.

This is why we see massive transformations on shows such as the biggest loser, as those ladies and men were already very overweight to start with. In that case, you can expect a weight loss of around 3-10lbs per week for the first couple of weeks.

But you must be thinking “But 1-2lbs per week isn’t that much! How will I ever reach my goals! It is going to take me months!” You are very right! It is going to take you months. If the number didn’t sound as much as you had imagined then I am sorry.

It is better that I be honest and you aim for something attainable and find joy in the success of hitting your realistic goals then have the stench of failure of unattainable ones.

Or doing a crash diet, losing 20lbs in 10 days of “weight” just to gain it back after, and this is where they make their money. You technically did lose weight, but it is NOT lasting weight loss. If you lose weight correctly you will NOT gain it back if you don’t overeat etc.

Real-World Example

Let’s just take a step back and look at a real example.

Let us use a hypothetical lady Rebecca who hasn’t seen the inside of a gym for the last 15 years. She is a 35-year-old businesswoman 5’5 and weighs 185lbs. Her goal weight is 140lbs. She has average genetics and is overweight due to her diet of fast food and sedentary lifestyle. She starts exercising now, gets her diet, training and rest/sleep in order and consistently exercises.

Using the average we got from the Journal of the Academy of Nutrition and Dietetics, she can expect to lose between 1-2lbs on average per week as she is not very overweight. She however does everything perfectly and loses the 2lbs per week.

In just over 5 short months she has completely transformed her body and lost the 45lbs! It is really not that long ladies. Due to our lifestyle of getting everything NOW, we expect the same to happen when getting into shape, it doesn’t work like this.

Rebecca understood that she was only slightly overweight so she could expect to lose 1-2lbs of weight per week and thus set goals accordingly. You can do this too by checking out our guide to setting weight-loss goals here. Had Rebecca been 200lbs overweight she could have aimed to lose about 100lbs in the same time frame.

 

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.

training program

There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.

But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.

So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.

YES! I Want to Build Some Serious Muscle – Click Here

We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

Sharing is caring!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

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