Weight loss is not a race!

LOSING FAT IS NOT A RACE! That is if you want to keep it off forever...

Creating an appropriate rate of fat loss is essential for long term success.

THE RATE OF REALISTIC AND SUSTAINABLE FAT LOSS VARIES GREATLY PERSON TO PERSON.

Anyone can crash diet and drop weight quickly, but more often than not this results in a quick rebound right back to where they were at the start or even higher. The list of negatives both physiologically and mentally with this approach is so long it would require an entire separate article.

Unfortunately most people that lose weight gain it all back 😢

My job is to ensure realistic, long term, and sustainable results! The kind that stick around for life!

Compare these two clients of mine and their average weight loss over a 12 week period.

One has a goal to lose more total pounds of fat. With more to lose we can target a higher rate of total weight drop week to week without sacrificing muscle and while keeping hunger levels in control. We started at 301lbs and dropped to 275lbs over 12 weeks, this is a 2.1lbs drop on average per week. This rate of loss has been very manageable and realistic and something we can continue as we get closer to his goal weight.

The other was already starting from a pretty lean condition with the goal of getting suuuper shredded while maintaining muscle, strength, and athletic performance. We started at 193.5lbs and dropped to 180lbs over 12 weeks this is a 1.1lb drop on average per week. This slower rate of loss has worked great and allowed muscle mass, strength, and performance to be maintained. This dude is getting mind-blowing shredded 🤯🤯🤯 so it's about time to reverse diet so he can eat way more while staying lean!

In most cases if you have more to lose you can realistically target a faster rate of weight loss week to week than someone with less to lose. A general rule to follow is about a 1% drop in body weight per week on average.

Again this can vary greatly person to person as there are simply too many variables that makes each persons situation unique.

This is why it's so important to look at the big picture and create a realistic plan that fits each person individually vs a one size fits all cookie cutter approach.

I hope this helps! ✌️