Weight Loss: How much can I lose in 1 week, 1 month etc.

Ever since the new year, I continue to come across people sharing their weight loss goals and weight loss numbers as the world is trying to take off the 5-10# put on during the holiday season.

Seeing posts on social media, overhearing co-workers people at Starbucks discussing their weight loss in a week or two inspired me to write a short blurb about it.

So, what is a healthy weight loss goal for a week, a month etc?

Of course, EVERYONE is unique…Some do not need to lose any weight, yet their mind has other ideas.  Some may benefit from losing a few pounds, while others may even need to gain weight.  We are, however, going to focus on weight loss in this post.


You read that right, but hear me out. If you say, “I want to lose 15#” or “I want to weight X amount” and then you step on the scale and find you gained a pound, what do you think that does to confidence, to progress, to goals?  Our weight can fluctuate with sodium intake and hydration, menstrual cycle, workouts, or under/over feeding to name a few.

Rather than a number, I prefer goals that are connected to an emotion, “I want to achieve a healthy weight to be around for my child’s wedding….I want to be able to play with my friends/children etc without getting so tired…I want to have more energy in my workout etc.

Weight loss can be seen by how clothes fit, energy levels, sleep quality, workouts and recovery, not just a number on a scale.

For healthy weight loss, you need to find what works best for you.  The focus is ENHANCING YOUR HEALTH, and then finding the best, healthy way, to do that.

So many times we think we failed diet XYZ, but really, it was the diet that failed us, from the start.  It was never going to work long-term, and so when it fails, we blame ourselves.  This is a typical story that ends in weight gain, decreased metabolism and self-guilt.

You need to find what works best for you….If something sounds too good to be true, it probably is.  

There is no magic pill…so do not get sucked into a weight loss product, workout, or pill that promises 20# weight loss in a week, a month etc.  Results should not come in a week or two or three but months.


On average, healthy weight loss for women is .5-1.0 lb/week, for men, in 1-2 lb/week.

1 lb of weight equates to 3500 calories.  if a women wanted to lose .5#/week she would need a weekly 1750 calorie deficit or 250 calories/day.

There are 52 weeks in a year…so, if this women, does in fact need to lose some weight, she could lose 25/26 pounds in a year.  If a healthy individual is losing .5lb/week, he/she is most likely implementing a more healthy lifestyle.  Choosing low calorie beverages, eating more whole real foods and vegetables, listening to hunger and fullness/satisfaction cues, moving the body throughout the day and/or partaking in cardio/weight resistance activities 3-4x/week.

This does not all have to be done in 1 day, 1 week or 1 month.  I always remind my clients that if we change too much in too little of time, it most likely will not stick in the long-term.  Small strides is the focus for long-term success.

Whether  getting an experienced nutrition coach, personal trainer, joining a CrossFit gym, or putting together an accountability group with friends is the way for you to beginning living a healthier lifestyle, if it up to you to FRIST, want to change and then SECOND, find what will work for you.  But, my advise: do not omit food groups, refrain from calling foods “good” and “Bad,” and moreover, make educated decisions versus jumping on a bandwagon.