What’s a healthy Weight Loss Target

If you’re planning a weight loss diet as part of your fitness regime, then you’ll probably have a target in mind about how much weight you want to lose and by when.  An upcoming event such as a wedding or holiday can be a great tool in focusing your mind about getting into better shape, but quite often, these targets are closer than we’d like, which can give you unrealistic goals about how much time you have to lose a given amount of weight.

How Much Weight Should I Lose Each Week

Most nutritionists suggest that a healthy weight loss per week is about 0.5 – 1KG.  That would normally mean that you need a daily calorie deficit of about 500 (the equivalent of a 30 minute run) to make the weight loss.

healthy weight loss

The challenge that many dieters have is that their weight loss plateaus over time.  At the start of your programme you might find that you’re losing 2-3 KG per week, but often this will be water loss rather than fat which can skew your perception of your success and create unrealistic expectations about how successful you will be in the long run.

A common motivation for weight loss is to get into a new outfit or drop a dress size.  Because everyone’s different, and stores fat in different parts of their body, it’s difficult to know how much weight a particular person will need to lose in order to drop one dress size, however as a rule, about 5KG is the equivalent of 2 inches on the waist.

This means that if your goal is to drop 2 dress sizes before a holiday, you’ll need to start your weight loss programme about 3 months before hand to ensure that you’ve got enough time to lose the weight in a healthy way.