So you’ve decid­ed to lose weight — but do you know how quick­ly you should do it? The speed at which you lose weight is very impor­tant!

The first thought will be the desire to instant­ly lose those extra pounds, like a heavy back­pack. But it just doesn’t work that way: if you lose weight quick­ly, big prob­lems can arise and even death from a heart attack is like­ly. To pre­vent this from hap­pen­ing, you must adhere to the speed lim­it in this mat­ter as well.


When los­ing weight, you want the major­i­ty of the weight lost to be fat, not mus­cle. This can be achieved by los­ing weight more slow­ly. If you want to lose weight quick­ly, this means you need a larg­er calo­rie deficit — this can increase the risk of los­ing weight through mus­cle rather than fat tis­sue.

While a larg­er calo­rie deficit may help you reach your weight loss goal faster, it may be more detri­men­tal to your health and body com­po­si­tion than if you were to go slow­er. Anoth­er thing to keep in mind is that the lean­er you were to start with, the more like­ly you are to lose more mus­cle mass as you lose weight quick­ly (through an aggres­sive caloric deficit). What’s the con­clu­sion? Take your time, be patient and con­sis­tent!


It is rec­om­mend­ed to start los­ing weight by los­ing 0.5 per­cent of cur­rent body weight per week, regard­less of body fat per­cent­age. This will make it eas­i­er for you to start and main­tain a calo­rie deficit. Then, if you have a high­er per­cent­age of body fat (more than 25 per­cent in men and more than 32 per­cent in women), you can begin to strive to lose 1 per­cent in Week. This approach will allow you to pre­serve mus­cle mass as much as pos­si­ble and lose weight pri­mar­i­ly through adi­pose tis­sue.

If you want to lose weight with­out sac­ri­fic­ing your strength, an even slow­er rate of 0.3 to 0.4 per­cent of your body weight per week is prob­a­bly a good option for you. This will allow you to main­tain strength and mus­cle mass.

If you want to lose fat and stay healthy, start the process ear­ly and be con­sis­tent and patient. You’ll thank your­self for it in the end!

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