Patience. It’s the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly. We have reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the losers), are rewarded generously with fortune, fame and congratulations.
Let’s face it. Everyone wants to get the fat off as quickly as possible – and having that desire is not wrong – it’s simply human nature. However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the loss just won’t last. The faster you lose, the more likely you are to gain it back. Think about it: We don’t have a weight loss problem today, we have a “keeping the weight off” problem.
Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.
Are there any exceptions to this rule? Is it ever okay to lose more than two pounds per week? The answer is yes. It may be OK to lose slightly more than two pounds per week if you have a lot of weight to lose because the rate of weight loss tends to be relative to your total starting body weight. Generally the rule is that it’s safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.
But there IS a catch.
What really matters is not how much weight you lose, but how much FAT you lose. Where did your weight loss come from? Did you lose body fat or lean body mass?
“Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water. What you really want is fat loss, not weight loss. If you only wanted weight loss, I could show you an easy way to lose 20 or 25 pounds in about 5 minutes. Just come over to my house. I have a really sharp hacksaw in my garage, and we’ll just slice off one of your legs, after all it’s just extra “weight” right?
Let’s look at an example with some numbers so you can really grasp this concept of weight versus fat and then you can see, clearly illustrated, what will happen when you lose weight too quickly (because I know you probably don’t believe me and you STILL want to lose weight as fast as possible… read on and it will all become clear to you).
As an example, let’s take a 260 pound man who has a lot of body fat to lose – let’s call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, let’s look at a few possible scenarios with losses ranging from two to four pounds per week.
Weight Loss Scenario 1:
Suppose our 260 pound subject loses four full pounds instead of the recommended two pounds per week. Is this bad? Well, let’s see:
If he loses a half a percent of body fat, here are his body composition results:
256 lbs 31.5% body fat 80.6 lbs fat 175.4 lbs lean body mass
Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good either. Thirty percent of the weight lost was lean tissue.
Weight Loss Scenario 2:
If he loses a half a percent of body fat and Carbofix only three pounds, here are his results:
257 lbs 31.5% body fat 80.9 lbs fat 176.1 lbs lean body mass
These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost.
Weight Loss Scenario 3:
What if he only lost two pounds? Here are the results:
258 lbs 31.5% body fat 81.2 lbs fat 176.8 lbs lean body mass
These results are perfect. Even though our subject has only lost two pounds, which seems slow, 100% of the two pound weight loss came from fat.
Weight Loss Scenario 4:
Now let’s suppose he loses three pounds but he loses more body fat: .8%
257 lbs 31.2% body fat 80.2 lbs fat 176.8 lbs lean body mass
These are the best results of all. When the weekly fat loss is .8%, 100% of the three pounds lost is fat.
So the answer to the question is yes – it’s safe to lose more than two pounds per week… but only if the weight is all fat or at least mostly fat with minimal lean mass losses.
If you take example one – with thirty percent lean tissue loss and compound that over a few months, you’re talking about a massive muscle tissue loss which can dramatically slow down your metabolism and turn you into nothing more than a “skinny fat person” (a person with low body weight because they lost all their muscle, but still holding stubborn body fat because they slowed down their metabolism).