How much weight can you lose in a week I Good rate of weight loss per week

YouTube, what is going on? Welcome back to the channel. Welcome to this video. In today's video, we're going to be talking about how fast should you be losing weight. And this is my third time trying to do this intro, so whatever comes from this intro is going to be what is going to be the final product. I swear it. Um, so there's a few things here. Number one, I understand you've probably thought something to the effect of like, how fast can I lose weight? How fast should I lose weight? I want to lose weight yesterday. What is healthy? What is not healthy? What is sustainable? What is not sustainable? All of those things are gonna be covered here in this video, so just sit tight. I wanna start by saying I understand that you wanna lose weight yesterday. I get it. You wanna lose weight as quickly as possible. Who doesn't? Especially in a world where, you know, we have Amazon and Jeff Bezos who are just like, you know, you press 4 buttons on your phone and like somehow they like, you know, get this thing to like airdrop something in through your ceiling and it creates this hole in your ceiling and it falls right in your lap and like, I get it. People, we want things now. I understand. But what is healthy? What is not healthy? What is too fast? What is not too fast? What is good progress? What is not good progress? What are all these things? Let's talk about it here in this video. So first off, I want you to realize this, and this is probably going to be— if you watch one thing in its full from this video, please make it this. I, I, please, please make it this. Um, you have to understand that when talking about how fast should you lose weight, you're probably thinking like, you know, Fast progress is like losing more weight, let's call it per week. Slow progress is losing less weight per week. Let's just kind of set that up for right now. What I need you to understand is inherently the faster that you lose weight, the more restrictive and less sustainable it generally is. The slower you lose weight, the more sustainable, the less restrictive, And the more flexible it is going to require of you, it is going to be. So what you're going to have to do in order to lose weight very quickly is inherently going to be more restrictive and less sustainable. What you're going to have to do to lose weight at a bit of a slower pace is going to be less restrictive, more flexible, and more sustainable. And the reason I'm telling you this is because I'm very big on having proper expectations. It's like, for example, if you were to hire me as a coach or trainer and I tell you, hey, Cheryl, I'm gonna give you my phone number, you can text me whenever you want and I'm gonna respond to you right away. That's the expectation. If you text me and I don't respond for a day, you're gonna be like, what the hell? This kid told me he was gonna text me right back, like what the hell is going on here? So when the expectation upfront is something and you The expectation is not met, you're gonna get pissed off and you're gonna be like, this isn't right, this isn't good, what's going on? And so having proper expectations up front is, I believe, one of the biggest, if not the biggest, keys to success when talking about your fitness journey. Because if you know what to expect, you can't get frustrated. You can't get— you will get— honestly, you can't get frustrated. You will get less frustrated. You will get less pissed off. You'll get less emotional because You know what is required of you. You know what to expect upfront. And so on this scale where the more quicker you lose weight, the faster you lose weight, it's going to take something that is absolutely more restrictive. And when I say restrictive, I mean it's absolutely going to be, you probably can't enjoy your favorite foods as much. You probably can't go out to eat that much. You probably can't enjoy dinners out that much. You probably can't enjoy, you know, Going out on weekends here and there. You're probably gonna have to be way more on point and way more kind of into it and way more involved into it and all those things, right? You're probably gonna have to, if you drink alcohol, for example, you're probably gonna have to cut way back, if not cut out alcohol. Like all of those things come into play. When you lose weight at a slower, more sustainable rate, it's going to allow you to have more flexibility. It's gonna allow you to have more freedom. It's gonna allow you to incorporate foods you enjoy a bit more. It's going to allow you to eat a bit more calories, which is going to allow you to again work in those foods and go out to dinner here and there. It's not going to require you to be, you know, 100% spot on perfect. It's going to require you to be 80% consistent, 90% consistent. That's what it's going to require of you. And so when talking about how fast should you lose weight, you have to decide what lifestyle do you want to live? Do you want to live a lifestyle where you don't ever go out to eat, where you never enjoy weekends out, where you never enjoy your favorite foods, where you never enjoy dinners with your friends or your spouse, where you, you know, you don't enjoy the alcohol here and there, where you eat incredibly lower calories? Like, is that the lifestyle you want to live? Or do you want to live a lifestyle where you still can enjoy your, your, your eating out here and there? You still can enjoy, you know, going to dinners with friends. You still can enjoy having weekends here and there. Like, is what life do you want to live? And because you have to know if like you want to lose weight so quickly, that's what it's going to require of you. And again, I talked about more— I talked about it being less sustainable. The quicker you lose weight, the less sustainable it is going to be. And that's because again, you can only live that lifestyle for so long. Even if you're like, oh no, I'm just going to push through. Mazel tov, whatever. You can only white-knuckle your way through a diet for so long. Like at some point, you're going to snap. And this is where the yo-yo dieting cycle comes into play because people try to white-knuckle their way through cutting out all of their carbohydrates or try to white-knuckle their way through, you know, trying to fit their lifestyle around a diet as opposed to fitting a diet around their lifestyle. Let me say it again, people try to fit their entire life around a diet as opposed to fitting a diet around their lifestyle. And you can only do that but for so long. And so this is what— and again, like eating very few calories and doing all these things, it's like at some point you're gonna like, screw this. Like, no, I hate this. Like, I'm always tired. I can't ever enjoy my favorite foods. I can't enjoy dinners out. I mean, I'm eating different meals than my friends and my family. Like, I'm cooking 2 dinners. Like, screw this. I'm not doing this anymore. And so you go back to what you were doing and because you didn't learn anything because all you did was like basically cut everything out and get so incredibly restrictive. And so You just go back to what you were doing. So you lose weight while you do this incredibly unrestricted thing, but then you stop doing that and you regain the weight back and you do it again and do it again. And that's how yo-yo dieting comes into play. Because remember, if you're somebody out there who wants to not only lose weight but keep the weight off, that's the key part. If you want to lose weight and keep the weight off, the same way you lose weight is the same way you're going to keep the weight off. And I don't mean like the exact calorie amount. I mean like the habits that you're doing. I mean the way you're living your lifestyle. That has to be the same way you're going to live to keep the weight off because those habits and those, that lifestyle is what's going to keep the weight off for you. And so again, like losing weight at a slower, quote unquote, more sustainable route is I can't speak for you, but for most people, if that's what you want, you wanna lose weight and keep it off, the slower you do that, the more you're going to keep that weight off and actually change your habits and change your lifestyle and do all those great things. And not to mention, piggybacking right on top of this, I talked about fast versus slow progress, right? Where most people go wrong is they think in the 3-month span. So for example, let's say you do some diet that is you lose 40 pounds in 3 months, which would be like— All right, that would be so much weight to lose in 3 months. If you lose 30 pounds in 3 months versus if you lose— let's say you lose 1 pound a week on a different, more slower, sustainable diet, right? So in 3 months on this diet, you lose 40 pounds in 3 months. In 3 months on this diet, you lose 12 pounds in 3 months. You're probably gonna be like, Eric, I wanna lose the 40 pounds. And I'm gonna say, sweet, give me a second. Let's say on this diet up here where you lost 40 pounds, after 3 months you're like, dude, screw this. I'm always tired. I'm cutting out all my foods. This lifestyle sucks. I'm afraid to go out to eat. I'm afraid to eat certain foods. I'm, you know, binge eating here and there. Screw this. Like, I'm done. I'm not doing this anymore. And like, you just completely stopped doing it. And like I said earlier, whatever way you lose the weight is gonna be the same way you keep the weight off. And so you go back to doing exactly what you were doing before. And so in the next 3 months, you gain back all those 40 pounds, if, if not more, by the way, which by the way, and you may have already experienced this, that happens very often so that in a 6-month span you've lost 0 pounds or maybe even gained pounds. Now let's look at the diet where you were losing 1 pound a week. So in 3 months you lost 12 pounds. You weren't cutting out your favorite foods. You weren't over-restricting yourself. You weren't like, Not going out to eat on the weekends. You were living your life and just kind of kicking it. The next 3 months goes by, you're still losing pretty much a pound per week, some weeks here and there on average, which we'll talk about here in a second. But let's say over the next 12 weeks you lose another 12 pounds. Okay? So in 6 months on this program up here where you lost 40 pounds in 3 months, in 6 months you actually lost 0 pounds. On this one down here where you're going slower, You lost 24 pounds in 6 months. I don't know, but I think most people, including yourself, would take the option where you're losing 24 pounds in 6 months as opposed to losing 0 pounds in 6 months. I don't know, I just have a hunch that it's probably what you're going to choose. The issue is most people don't think about it like that. They think about it in a 1-month span or, fuck, a 1-day span, a 1-week span. You have to start thinking long-term and realizing that even though you're gonna do things like— you can lose the weight, that's not the hard part. I feel like my hand is very close here. You can lose weight, that's not the hard part. The hard part is keeping the weight off. You can lose weight very quickly, that's, that's amazing, but in the long term, are you actually going to keep that weight off? You will if you're taking the slower, more sustainable approach, which is actually going to be faster in the long run because you're not doing this yo-yo dieting cycle. that you've probably been doing for 5, 10, 15, 20 years, your entire life. I don't know. So please understand that aspect as well. The slower progress is not actually slower progress because in the long term, this is where, you know, I always tell people like, you keep trying these crazy diets, you keep trying the keto and the fasting and all these things. If you just would have done something sustainable from the beginning, you probably wouldn't even be watching this video right now. Seriously, you probably would not be even watching this video right now if you just would have done something slower and sustainable from the beginning, because you'd already be at your goal by now. For as long as you've tried to lose weight, if you just would have done something sustainable and you just would have done it the right way from the beginning, you wouldn't be watching this video right now still being in this position where you're going to lose weight. So, or where you want to lose weight. So think about that, like all that time you spent trying to lose weight on these crazy, very quick, rapid weight loss things. If you would've put that same time into just doing it the right way and going slower, you'd be at your goal by now. So please think about that as well. Now, going right into the next point, what should you actually expect numbers-wise and everything? Everybody's different, but generally speaking, losing anywhere from 0.5 to 1.5 pounds per week on average, which I'll touch on here in a second. On average is gonna be slow, is gonna be steady, sustainable. I don't wanna say slow. Is gonna be steady, sustainable, healthy. We'll talk about healthy here in a second. Healthy progress. Like if you're losing 2 to 6 pounds per month, you're crushing it, dude. I mean, you're fucking crushing it. Absolutely. Again, if you're losing 2 to 6 pounds per month, I'm not even— you're losing 1 pound per month, you are doing something that is very sustainable. That is going to stick with you for the long term, that you're not over-restricting yourself, like you are getting shit down. You're doing very, very well. And I say on average, because again, thinking about the previous example here, let's say you lose 2 pounds in one week and lose 0 pounds the next week. You're probably gonna think, oh my God, I haven't lost weight in a week. What do I do? I'm going all wrong. When in reality, the previous week you lost 2 pounds. This week you lost 0 pounds. So in a 2-week span, you've lost 2 pounds. That'd be 1 pound per week on average. That falls right in the range. And so you have to once again stop thinking about it from such a short-term point of view. You have to start thinking about it from a long-term perspective. And where I've had some people like, they'll message me and be like, hey Eric, you know, I lost 20 pounds initially, but now I'm plateaued. What do I do? I'm like, cool, like how long has it been? Oh, it's been 10 weeks. I'm like, You've lost 20 pounds in 10 weeks? Like, yeah. I'm like, okay, you're not plateaued. Like, your average is out of this world amazing, so just be quiet and keep going, essentially, is what I say. I don't really say that, but I'm like, hey, in a nice way, I'm like, hey, you're doing just fine, keep going. So make sure you're looking at it from an average perspective. And not to mention, like, people look at it from like a daily perspective. You can, and I think should be weighing yourself every day, but you can't look at the average like, oh, what'd I weigh from Wednesday to Friday? No. No. What I weigh from Wednesday, August 30th to Monday, September 30th. I don't know what the day is going to be, but August 30th to September 30th, September 30th to October 30th, and so on and so forth. Again, your weight's going to fluctuate for so many different reasons. I have an entire video on why your weight's going to fluctuate, what does it fluctuate for, how to read it, all those kind of things. You can check out that video here if you want to. Please average. Don't look at it from a Wednesday to Friday or even like a Monday to Monday. Average over the course of a long period of time. All right? So that is number 2, 0.5 to 1.5 pounds per week on average. If you're doing that, you're seeing tremendous progress. Now, some other factors to kind of touch on here. Number 1, when talking about losing weight very quickly, I wanna touch on it from a physical health perspective and a mental health perspective. Physical health. Losing 2, 3, 4, 5 pounds per week is just not healthy because what's probably happening— not probably, what is happening— if you're losing 4 pounds a week, you're losing lean muscle mass. If you're losing lean muscle mass, you're slowing down your metabolism that much more. And you've probably heard something to the effect of like, ah, a calorie deficit slows down your metabolism and metabolic adaptation and all these kind of things, which Yes, like, your metabolism is gonna slow down when you go into a calorie deficit and when you lose weight because, like, that's what has to happen. Like, it's just, it just kind of happens. Like, it is what it is. It's not necessarily a bad thing, but when you want to mitigate that as much as you possibly can, you know what I mean? And so when you lose weight very rapidly, lean muscle mass increases your metabolism because what happens is the more lean muscle mass you have on your body, the more oxygen your body has to pump to your muscles. The more oxygen your body has to pump, the more work your body has to do. The more work your body has to do, the more calories your body burns, which is increasing metabolism, right? So if you're losing lean muscle mass, you're already slowing down your metabolism from going into a calorie deficit. And now if you're adding on top of that losing lean muscle mass, you're slowing down your metabolism that much more and that much quicker. So it's not healthy from that perspective. And from a mental health perspective, which I think is more important, um, This is where you get into things like binge eating. This is where you get into things like a very unhealthy relationship with food because again, like for example, what you're gonna have to do in order to lose 3 pounds a week is probably gonna be incredibly restrictive and probably very unsustainable. And so, you know, this is where you get into like, I can't have this food because it's bad, or I can't eat more than 1,200 calories, or like all of these things which you probably already know what I'm talking about. All those things come into play. And so from a mental health perspective, like, it's just not worth it. Like, it's just simply not worth it. Not to mention, like, that's gonna lead to yo-yo dieting. And what happens a lot with yo-yo dieting is, like, people lose weight, gain weight, lose weight, gain weight, and in their head they're like, I'm never gonna do this, man. Like, I can't do this. Like, that's what people think. They're like, all I can do is lose weight. I'm gonna regain it right back, so why even try? Yeah. Your self-efficacy goes down into the dumps. And so for me, there's just no point in putting yourself through that. Like, it's, it's not worth it. I know you want to lose weight very quickly. I understand. We— everybody does. We all do. I get it. But it's not worth the physical and mental health toll that it's going to take on you. Just lose weight at a slower, more sustainable rate because losing weight very quickly is going to backfire almost every single time. Because remember, what you're gonna have to do to keep the weight off is the same thing you— that you are doing right now to lose the weight. So if you wanna keep the weight off, like, you have to take a slower, more sustainable approach. And last but not least, I'll be doing you a disservice if I do not talk about this in this video. Um, it's not all about the scale. And if you know me, you probably know I was gonna say that. If not, well then, it's not all about the scale. Um, this is why I'm such a big proponent of Tracking other forms of progress. And I've done an entire YouTube video here on YouTube. I've done an entire YouTube video here on YouTube. Shocker, right? I'll link it here above. I talk about how to track your progress, but essentially speaking, you wanna take measurements every 2 weeks, you wanna take your progress pictures every 4 weeks, and you wanna, you know, do things like track your clothes and track your workouts and all those kind of things, because the scale is not gonna tell you the entire story. You could lose no weight but your progress pictures could look insanely different. You can lose no weight, but your measurements look insanely different. You can lose no weight, but your clothes fit so differently. And so you need to make sure you're not just going by just the scale. There are so many other things that you need to be tracking in order to make sure you're getting an accurate assessment of what's going on in your journey. Because, you know, if you lose 2 pounds of fat and you gain 2 pounds of muscle, that scale is not moving at all whatsoever. It's gonna stay the same, but your clothes fit differently and your workouts are better and your progress pictures look better and your measurements are better. Like, all those things are gonna be better, but if you're not tracking those things, all you see is, oh my god, the scale isn't going down and I'm not seeing progress, and you're gonna bitch and moan and complain, and like, that whole story is gonna come about. So please To avoid all that, make sure you're tracking other forms of progress. And remember, this just because you lose weight doesn't mean you lose fat. Just because you don't lose weight doesn't mean you're not losing fat. Like it, the scale is not the end-all be-all. You can lose weight without losing fat. You can lose fat without losing weight. This is like this is why you need to be tracking other forms of data. Feel free to check out that video on my YouTube channel, and I think it'll I don't think. I know it will help you out a ton. Okay? So, guys, that is today's video on how fast you should be losing weight. And I hope this gave you some insight, not only like, oh, these numbers here. And again, having— excuse me— having proper expectations, knowing what to expect, knowing what to look for, what is good progress, what is not good progress. And again, by the way, if you're losing 1 pound per month, that's better than 0 pounds per month. Hell, if you're losing no pounds per month but you're working out consistently and you're making better food choices and you're feeling better and you have more energy, like, That's still progress. Just make sure you know that, guys. I hope you enjoyed the video. If you did, please feel free to give it a thumbs up, subscribe to the channel, and what else? Click the notification bell so you get notified when new videos come out. All right, we'll talk soon.