Realistic Weight Loss Expectations
The safe rate of weight loss is 500g to a 1kg per week. To lose 500g to 1kg per week you need to burn between 500 calories to 1000 calories more than you eat every day. This calorie deficit can be made via eating less and exercising.
Now this 500g to a kilo a week is not a magic figure. What I mean by that is you aren’t going to lose that amount every week. Especially if you are a smaller woman, the smaller you are the less you burn to stay alive and to exercise so the less you will lose on average.
Before I go into that I want to explain why losing weight is harder than maintaining weight.
I’m going to use myself as an example.
I am 5”0 and 53kg. For me to maintain my weight I have the following calorie targets
If I sat in bed all day - 1150 calories
If I had a sedentary job but walked around a little - 1350 calories
If I exercised lightly every day (30 min walk per day) - 1450 calories
If I train as I do now (weight training + daily walk) - 1850 calories
Ok so let's take the 1850 calorie figure. That’s how much I need to maintain my weight with the exercise I do. If I want to lose weight I need to adjust that figure so I am in a calorie deficit. Because I am small it would not be smart to take 1000 calories off that figure because I would be eating 850 calories per day!
So instead I will take 400 calories off that and my weight loss calories will be 1450 a day.
So let’s do that maths here (sorry yes maths again for anyone who read my last blog post).
1450 calories x 7 days = 10,150 calories consumed
1850 calories x 7 days = 12, 950 calories burnt
12,950 - 10,150 = 2,800 calorie deficit
Now to burn 1kg a week I would need to burn 7,700 calories in the week. As you can see I’m only at 2,800 calories. Which would be equivalent to 363g of weight loss a week.
So for me to increase my weekly loss I would need to either eat less or exercise more. Which is why weight loss may seem harder than weight maintenance because I need to do more.
Many of my clients think that dieting can be hard and that there is no point because they don’t want to feel like this at their goal weight. They sometimes feel they need to be exercising like a crazy person or eating less and feeling hungry to maintain their goal weight. This scares a lot of people. But what you need to understand is that weight LOSS and weight MAINTENANCE are two separate things. For you to lose weight you need to be in a deficit, for you to maintain you don’t - #winning! So once you get to your goal weight and you figure out your maintenance calorie you just need to keep doing whatever exercise you were doing and stay around your maintenance calories, simples!
We do, however, need to understand that we aren’t all the same and some of us who are taller or bigger will lose faster than those who are smaller. And those who are more active will lose more than those who aren’t, and that’s ok but you need to be ok with the effort you are willing to put in and the results that will show for it.
Another thing I want to explain is my toothpaste analogy, and why it’s important to remember this when setting realistic weight loss expectations.
*Clears throat* Weight loss is like a tube of toothpaste. When you first get your tube you put in on your brush liberally because you’ve got heaps. But by the time you get to the end you have to squeeze the little bits out and it's hard and takes longer.
This is the same as weight loss. The first few weeks you might lose big numbers, 1kg or 1.5kg. However, by the time you get to the end of your weight loss journey and you have less to lose, it’s harder to get the scale to budge and you might only lose 200g-300g a week.
In conclusion, be realistic with your weight loss goals. This isn’t the Biggest Loser TV show, this is reality. You need to be patient and enjoy the journey! You’re becoming the best version of you so enjoy the ride!
If you need help with your weight loss we are here to help! Every purchase of the Slim Mama Shake comes with our Weight Loss Guide ebook! This comes with our meal plan, recipes, snack guide and portion guide.