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Healthy Amount of Weight Loss

As a general rule, a weight loss of 1 to 2 lbs. per week is a healthy amount of weight loss. Therefore, if trying to lose 25 lbs., a realistic time frame is 3 months.

Various tables depict proper weight-to-height ratios, and the body mass index (BMI) is also used. These can be used as a guide to set goals and determine how much weight needs to be lost.

  1. Significance

    • It's important to lose weight at a steady and slow pace. Setting unrealistic expectations can lead to failure.

    BMI

    • BMI uses weight in relation to height. A person is classified as obese if he has a BMI of 30 or higher. A person is classified as overweight if he has a BMI of 25 to 29.9. Use this as a guide to determine how much weight loss is needed.

      According to the Metropolitan Life Insurance tables, which have been a standard for years, a normal weight for a woman who is 5 feet, 4 inches tall ranges from 114 to 151 lbs., depending on her body-frame size. A normal weight for a man who is 6 feet tall ranges from 149 to 188 lbs., depending on body frame.

    Goals

    • Long-term goals are necessary and important, but for weight loss success, it's equally important to set small, attainable goals. Goals should follow the SMART principle: They should be specific, measurable, attainable, realistic and timely.

      A short-term goal of losing 5 to 10 percent of body weight is attainable and can result in an improvement in health problems such as diabetes and high blood pressure. This is a healthy amount of weight loss.

    Expert Insight

    • According to "Personal Nutrition," a deficiency of 3,500 calories per week is needed to lose 1 lb. of fat. This can come from eating 500 fewer calories per day for each day of the week. A larger deficiency can be made by exercising daily, which should lead to a healthy weight loss of 1 to 2 lbs. per week.

    Considerations

    • Obese people can participate in medically-supervised programs. They rely on severely limited calorie intake but aren't safe for all individuals.

      A normal weight depends on body weight and body fat. Body builders or other athletes may be considered overweight, according to standard weight tables. These tables don't take into account body fat versus lean muscle mass.

      BMI doesn't account for where fat is located in the body. A muscular athlete with a low percentage of body fat could have a high BMI.

      According to "Personal Nutrition," waist circumference helps assess the distribution of abdominal fat. Extra abdominal fat is more detrimental than fat on the hips and thighs. If a woman's waist circumference is greater than 35 inches or a man's waist circumference is greater than 40 inches, they have a greater risk for disease.

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