Have you been committed to changing your weight – but how much should the scale really move? This is one of the most common questions that people ask at the start of a health course. The answer: slower and more stable than you think. Here is what a healthy rhythm looks like, why the results vary so much from one person to another, and how to set the right weekly goal in MyfitnessPal.
What matters as a healthy weekly weight change?
A “healthy” change rate depends on your body, your state of health and you try to lose or gain weight.
“For most people, a reasonable goal of weight loss is around 1 to 2 pounds per week,” explains Lauren Cuda, RD. She notes that slower prices are often the best if you are close to your goal or already in a smaller body. (1).
If your goal is to add muscles, the change in weight can be even slower. “For many people, the emphasis is placed on the increase in lean muscle mass, which means associating nutrition adequate with resistance training,” explains Cuda (13).
No matter your management, if you notice extreme hunger, fatigue, dizzy or unexplained changes in your health, it is a sign to slow down and check with your health care provider.
Why the results vary from person to person
If you have already compared your progress to that of a friend, you know that no trip is alike. It’s normal.
“Body weight is the total mass of your body. The measurement includes the weight of your muscles, your bones, your fat and your water, ”explains Cuda. Genetics, age, sleep, drugs and stress can all play a role in body weight (10). Even the old rule “3,500 calories is equal to a book” is only an approximate directive. The results of the real world are not perfectly linear, so expecting the same result each week can prepare you for frustration (3).
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Starting point and body composition
People with more weight to lose often see faster progress at first, while those who are closer to their objective weight can evolve more slowly. NIH guidelines note that people with a BMI between 27 and 35 are generally informed to target a slower weight loss pace – about ½ to 1 book per week – while those with a BMI greater than 35 can safely target 1 to 2 pounds per week. In addition, a person with higher muscle mass can see more stable results than someone with less lean fabric, as muscle supports a higher caloric burn (9).
Medicines, hormones and health problems
Health problems, insulin resistance or certain prescriptions can all affect the weight change rate. Hormonal changes during menstruation or menopause can also cause temporary bumps on the scale (4).
Fluctuations to expect (and ignore)
The scale does not move in a straight line. Daily oscillations are not only normal but expected.
“The weight naturally rises day by day, often from 5 to 6 pounds,” explains Cuda. Water retention, digestion, sodium intake can all cause temporary changes. This is why it is important to zoom in and focus on global trends rather than a single weighing (4).
Weekly week and glycogen changes
During the first 1 to 2 weeks of a calorie deficit, many people see a rapid drop. Much of this is water linked to glycogen (carbohydrates stored from your muscles), no pure fat. It is normal for the rate to slow down after the initial week (s) while your body moves to a more stable fat loss (10:11).
Daily sodium swings and cycles
Eat a salty meal? Expect to keep the water the next day. Hormonal cycles can also swing numbers of several books in both directions. Nothing means that you are “off track”. (4)
How to weigh and read trends
If you choose to weigh yourself, aim for consistency: same scale, first thing in the morning, minimum clothes. Look at the weekly averages or the trend lines based on applications instead of unique data points.
How to choose (and adjust) your weekly goal in myfitnesspal
Your weekly target must be realistic, safe and reproducible. “Progress is better measured by examining models and global trends rather than unique daily Pesins,” explains Cuda.
Recommended weight loss rates differ depending on your body mass index (BMI), which is a way that clinicians estimate if your weight is in a healthy range.
- BMI under 27 years old: target approximately 0.5 pounds per week
- BMI 27–35: target 0.5 to 1 book per week
- BMI over 35 years old: target 1 to 2 pounds per week, ideally with clinical advice (9)
If your goal is weight gain …
For athletes aimed at gaining weight, the target is generally a gradual increase of approximately one book per week, in order to build mainly muscles. Research suggests that this is better done by combining training in coherent resistance with a surplus of modest calories, supported by adequate proteins, carbohydrates and energy -rich foods. (2).
Where to define it in the application
You can define your weekly objective under the objectives → nutrition objectives → Hebladom lens. Check your macros and activate the reminders if you want additional responsibility.
When to adjust
After 2 to 4 weeks of coherent follow -up, check your trends. If the scale does not move as expected – or if you meet negative side effects – change your weekly target.
Habits that make the weekly change stick
The best weekly objectives are supported by habits that preserve muscles, protect energy and support overall health.
Protein and fiber targets
The National Institutes of Health recommend a daily contribution (recommended daily allowance or RDA) of 0.8 gram of protein per kilogram of body weight (5). This is a minimum amount of protein to meet basic nutritional needs. Depending on your activity level, you can benefit from additional proteins. The International Society of Sports Nutrition recommends 1.4 to 2 grams of protein for each kilogram of body weight per day for physically active individuals (6).
Fibers supports digestion and heart health. Cuda indicates recommendations from 21 to 26 grams per day for women and 30 to 38 grams for men (8).
Strength training
Resistance training can help support longevity, protect your heart and keep you strong and capable in daily life (10).
Bases on sleep, stress and recovery
“Most adults need 7 to 9 hours of sleep per night,” says Cuda. An inadequate sleep can lead to hunger and desires (7). Stress management techniques – such as breathing, mindfulness or light activity – can reduce stress (11).
Red flags and when to get medical advice
If you lose or gain weight without trying, check with your doctor. Sudden and unexplained changes can be a medical red flag.
Frequently asked questions: healthy weekly weight change
How can I prevent muscle loss while trying to lose weight?
To avoid losing muscles while trying to lose weight, focus on regular strength training and eating enough protein (11).
Do I have to eat calories in practice?
“It depends on your goals, your training charge and how your body reacts,” says Cuda. People training hard or trying to win can benefit from consumption or all of the back. If you are targeting the loss, be careful, because estimates of calorie burns can be high. Listen to your hunger signals and look at your trends (12).
How often should I weigh?
Daily shovels work well for some, while others find them stressful. If you weigh, do it in a coherent way (same time, same scale) and focus on the weekly averages. Remember that progress also appears in energy, sleep and mood.
The bottom line
The healthiest pace of change is slower than the quick fixes you might see online. Aim 0.5 to 2 pounds per week for a loss or 1 book per week for a gain, depending on your starting point and your objectives. Expect daily ups and downs and use trend lines or weekly averages to guide your decisions.
Above all, consistency counts more than speed. Small habits reproducible with proteins, fibers, force formation, sleep and stress management will transport you further than a quick sprint. Use MyfitnessPal to set a realistic weekly lens, follow your trends and make adjustments as you go. And if you never feel sure, do not hesitate to contact a dietitian or a health care provider registered for advice.
Should the message at what speed should the scale move? A dietitian guide for weekly weight changes appeared first on the MyfitnessPal blog.
