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    What is a realistic amount of weight to lose each week?

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    I'm interested to know how much weight loss is realistic?

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    Matt Murfitt

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    Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia ... View Profile
    That depends on the person - however the rough guidelines would be around half a kilo each week. Most of where people go wrong is through nutrition. It is possible to do this through nutrition alone, and although exercise added into the equation is advisable, it is commonly the consensus of many body sculpters that one must have a good understanding of correct dietary principles before embarking on an exercise program. For example - for women - breakfast like a king, lunch like a prince and dinner like a pauper - is a good rule to follow, not just a myth. This is particularly in respect to carbohydrate-rich foods such as pasta, potatoes, bananas, bread, rice and porridge. The greatest single scourge in managing ones weight is a single word: sugar, and that includes anything that contains it.
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    Rochelle

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    So eating lollies is no good. I thought it was better to have sugar rather than fat?
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    Matt Murfitt

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    Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia ... View Profile
    Eats nuts - they are always better than lollies - though preferably not salted ones.

    When there is no sugar in your system - your body will happily churn away at the fat in your diet as well as your bodyfat - this is due to the inverse nature of Glucagon - a fat-burning hormone, and Insulin - a carbohydrate burning hormone.

    When sugar and carbohydrates increase too much, insulin increases and makes glucagon decrease.
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    Kirsty Woods

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    Hi I’m Kirsty Woods, I would like to use my experience, expertise and passion to help you reach your weight, energy and health goals I ... View Profile
    There is a great series of short videos that was played on UK TV which explains the above, and the consequences of today's sugar laden society. Enjoy!!!

    http://www.uctv.tv/skinny-on-obesity/
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    Mel Haynes

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    Chef, Scientist and Nutritionist. I specialise culinary nutrition and disease prevention with plant based diets. www.culinetica.com.au View Profile
    I personally think that 0.5 to 1 kg a week a realistic weight loss goal.  Any more than that and you slow your metabolism and risk rebounding.  The best way to do this is, as Matt says a combination of nutrition and excercise although 70% of weight stability comes from your RMB (resting metabolic rate) meaning this doesnt change with excercise.

    Sugar is a processed carbohydrate and should be avoided due to its lack of nutritional benefits, nuts are high in fat, but its good fat and most studies show that nuts help with weight loss in small quantities.  Think 40g serves.

    Best, healthiest and easiest way to lose weight is to increase raw vegetables.

    Happy Cooking,

    Mel
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    Arlene Normand Pro

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    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last ... View Profile
    • Rose Bay, NSW (02) 93624876
    You should be aiming to lose 1/2 - 1 kg per week.  A good average is to look at your weight monthly, and a healthy weight loss which can be sustained is 2-2.5kg per month.
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    Lucy Johnston

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    Owner ,Operator of Pro Health Studio, Exercise Physiology Clinic, Byron Bay. We service clients with chronic diseases, chronic injuries and weight issues right through to ... View Profile
    I defintely agree to the .5 kg a week aim for weight loss. The only extra information i would add is the why. Why only half a kilogram a week? Basically our body needs to adjust to the weightloss. If we were to lose too much weight within a small time frame our body does not have time to adjust to the physiological changes and will feel as though it is in ‘famine mode’ which is similar to what happens when you are under acute stress. Your body will try and keep your current weight by signalling an increase in hormones which cause an increase in blood sugar and fat to be dispersed around your vital organs as a way of protection. Recent studies have shown that once people who have been obese for a long time will have a dramatic slowing of their Resting Metabolic Rate after ~5-8% weight loss as the body will attempt to maintain the current ‘set point’ that it has maintained for so long previously. The main aim is to focus on continuing to make healthy lifestyle changes and although there may be times when the weight is not decreasing, to not give up and revert to old patterns of behaviour that are detrimental to your health. Remember even if you are still categorised as being in an ‘overweight or obese’ BMI range, you can still be ‘fit’ and decrease several of your chronic disease risk factors such as cholesterols, BGLs and BP. 
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    Chris Fonda

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    Chris is an Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN) with the Dietitians Association of Australia and Sports Dietitian with Sports Dietitians Australia. Chris ... View Profile
    A realistic weight loss each week would be anywhere between 0.5kg up to 1kg. This would result in a 5-10% bodyweight loss over 6 months which is considered maintainable for life. Having said this even a loss of 1-2kg a month is achieveable. 

    When looking to lose weight it is best to consult the expert advice of an Accredited Practising Dietitian (APD). APDs can provide you with practical tips and dietary advice on how to lose weight and maintain this weight loss long-term

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    Richard Wong

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    Qualified with a B: Human Movement Science and Certificate. I grew up with sport. I competed succesfully at a state and national level as a ... View Profile
    For a women you should realistically look at anywhere between 0.25-1kg per week. For a guy it could be more rapid. But it will all depend on how much muscle and body fat you have on your body. Also any good weight loss program should include a specific nutrition plan with the correct amount of carbs, protein and fat, weight training and cardio exercise. As you weight train you will help to maintain your lean muscle tissue whilst increasing your metabolism. You should just be looking to just lose body fat and no muscle. Muscle stores all unused carbohydrate and also burns energy. Therefore the more muscle you have , the less carbs will convert to fat and the more energy you will burn so you have a lower body fat you a much longer period of time. But without a proper nutrition plan with the correct macronutrients, the harder it will be to maintain any muscle mass. 
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    Melissa Adamski

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    I am an Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN) with a passion for food and good nutrition. I also my own private practice, ... View Profile
    When considering weight loss also think about waist circumference. Scales do not always show the full picture with weightloss and you can be losing centimetres off your waist with not a whole lot of changes on the scales.

    So also monitor how your clothes are feeling- if they are getting loser then you are losing weight and this should mostly be from fat loss!
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    anonymous

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    Thanks Melissa,
    We do get so hung up on weight, and not mass!
    My weight can fluctuate up to 4 kgs in 24 hours.
    There's not that much fluctuation in my pyjama pants cord that I keep knotted and tighten as it becomes easier to pull over my hips! Good motivation too, as it is really uncomfortable ‘visiting the bathroom’ in the middle of the night if the cord's too tight…:p)!
    In Melbourne, I've noticed that some asian girls wear a cord around their waists- I assume for roughly the same purpose.
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    Kaye Haslam

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    As a private practice Dietitian/Nutritionist with over 30 years experience I have a special interest in weight management & related health issues such as Diabetes, ... View Profile
    I agree with the consensus of the other answers.
    0.5Kg per week or even 1 Kg per month is achieveable for most people & sustainable.
    Weight control is hard work & small regular losses are better than more rapid weight loss which is much more likely to rebound.
    My experience over the last 25 years shows that most people can achieve 10-12Kg over a 12 month period & more importantlykeep it off.
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    Vangel

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    Hi Roch

    The average my clients lose weight is 1.2kg per week.  How ever what I recommend to the and to you is to get a good set of digital scales and weigh your self every day the same time and aim for 100 grams of weight loss per day average over 3 days.  This works out to an average of .7 of a KG per week.   With this goal in mind every morning after you have weighed your self, you can organise your day depending on your result on your scales with  more or less (2) high calorie food (2)  major muscle group weight loss exercises (3) habits to ensure these 2 items are not forgotten .     

    I only consult with obese and over weight clients. 
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    Howdy There,
    Weight loss is a little bit of a myht really.  To some extent your genes will determine your weight.  Anyway if you “diet” you may lose weight, but if you diet and exercise (weight training) you may actually become heavier.
    So it really depends on your ultimate goal - to lose weight and look thinner (diet and aerobic exercise such as running walking and no weights) or to look more “proportioned” (diet and weight training with some aerobics).
    Weight is actually a very complex issue with no simple solution.
    My answer is not a criticism of all the other responses just shedding a little more light (but probably a lot more confusion).
    One thing is to eat more green and leafy green veggies - they are harder for the body to breakdown so you feel fuller longer.
    Cheerio
    JB
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    Vangel

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    Dear JB,   there is no myth in weight loss with eating less and if you want to lose if faster, exercising more.  millions of people around the world exercising in gyms playing sport, dancing, are not stupid and it has nothing to do with their genes. If you dont believe in 
    dieting and exercise this is your problem. go find a system works and you will believe too. sayin this is an insult to the whole medical industry that that has to deal with obese related health problems every day.   Its an insult to all the millions spent on reaserch that proves it works.  it an insult to the  5 million people went into german concentration camps in the 2nd world war,  and all came out skinny, they were fed very little.  Not one came out saying I went in obese and Im still obese, No one came out saying In the  6 months in your camp Mr. Hitler, and I didnt loose any weight, no matter how much you starve me.  and I cant lose weight, because  its in my genes. What an insult to all those that were staved and suffered in that war.  how about  the biggest loser  lock up  camp, every one loses weight, not one came out heavier   as you suggest due to their genes.  i gues you dont believe that show eight,  I bet you all the money in the world I can make it work for you or any one.   Millions make it work,  sure some  cant becuase they cant find the system that works for their lifestyle.  If it hasnt worked for you dont tell others it is a myth.  what your saying is a myth.   The truth is you dont know how to make it work.  if you pedal these lies to others that might need it, you are putting people off try to find the right system.   If you cant learn how to play piano, dont tell the world its imposible to learn. You practice every day and you learn,  If you want to learn how to swim you practice every day for hours and you learn.  Its people like you that prevent people from trying, practicing,  its people like you that is another reason why people in this world are obese, and dieing young, and not haveing the body they want. that they can get so easily with a bit of practice. 

    I only consult obese and over weight. 

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    Kirsty Woods

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    Hi I’m Kirsty Woods, I would like to use my experience, expertise and passion to help you reach your weight, energy and health goals I ... View Profile
    JB yo do touch on an important point…weight loss/gain does not always equate to FAT loss/gain.

    Changes in body composition (Fat vs Muscle) can occur with no change in weight, this is why some people notice there clothes ‘fitting better’ with no change on the scales.  
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