Rates of Weight Loss

Introduction

Embarking on a weight loss journey is a personal endeavour and one of the first considerations is determining the pace at which you’d like to shed those extra pounds. In this topic, we’ll explore different rates of weight loss based on current research, offering you insights to help choose the most suitable rate for your unique goals. Whether you’re striving to lose weight for improved health or for a special occasion, setting realistic goals and opting for a healthy rate of weight loss is pivotal.

Factors Affecting the Rate of Weight Loss

Before delving into the research, it’s crucial to recognise the various factors influencing the speed of weight loss. These factors include:

1. Calorie Deficit: The magnitude of your calorie deficit significantly impacts the pace of weight loss. For instance, consuming 400 fewer calories per day for four weeks will result in more substantial weight loss than reducing daily intake by 200 calories.

2. Sleep & Rest: Sleep, often overlooked, plays a pivotal role in the weight loss journey. One study demonstrated that participants on a calorie-restricted diet who slept either 5.5 or 8.5 hours per night for two weeks experienced striking differences. Those with less sleep lost 55% less body fat and gained 60% more lean body mass compared to those with adequate sleep (Nedeltcheva et al., 2010).

3. Starting Point: Your initial body composition and weight can affect the rate at which you lose weight. Despite a heavier person potentially losing a larger amount of weight, someone with less weight may lose an equivalent percentage of their body weight (e.g., 10/140 = 7% vs. 5/70 = 7%).

4. Age: Aging brings about changes in body composition, often leading to an increase in fat mass and a decrease in muscle mass (sarcopenia). These changes, combined with the reduced calorie needs of major organs, contribute to a declining Basal Metabolic Rate (BMR) over time. Research has shown that adults over the age of 70 can have BMRs 20% lower than younger adults (Krems et al., 2004).

5. Gender: The fat-to-muscle ratio varies between individuals and can affect their ability to lose weight. On average, women tend to have a greater fat-to-muscle ratio than men, resulting in women burning 5–10% fewer calories at rest. Therefore, men often lose weight more rapidly than women when following a diet with an equal energy deficit.

6. Medications: Certain medications, including antidepressants and other antipsychotics, can lead to weight gain or hinder weight loss.

7. Medical Conditions: Medical conditions, such as hypothyroidism, which affects the production of metabolism-regulating hormones, can impede weight loss and promote weight gain.

Is Fast Weight Loss Possible?

In short, yes. Research suggests that it is possible to create a 40% energy deficit for fat loss while maintaining lean body mass. For example, if weight maintenance were at 2000kcals, reducing calorie intake to 1200kcals would represent a fast rate of weight loss. A 2016 study further demonstrated that a 40% energy deficit, combined with resistance and high-intensity interval training, can maintain lean body mass, provided that protein intake is at least 1.2g/kg/day, with even higher intakes potentially more beneficial (Longland et al., 2016). Furthermore, individuals in the high-protein group not only preserved lean body mass but also saw an increase, thanks to a daily protein intake of 2.4g/kg/day.

The Most Sustainable Rate of Weight Loss

While the adage “slow and steady wins the race” holds true in many contexts, it doesn’t always apply to weight loss. A study comparing fast, moderate, and slow initial rates of weight loss, followed by a one-year extended care program, found that fast-weight losers achieved greater long-term weight reduction without being more prone to weight regain (Nackers et al., 2010).

What Does This Tell Us?

Achieving a faster rate of weight loss is feasible, but other considerations come into play. Adequate protein intake (1.2g/kg/day or higher) and resistance exercise are essential for preserving lean body mass, especially when facing substantial calorie deficits. A faster rate of weight loss may enhance program adherence, as the visible changes occurring quickly can be motivating. Furthermore, weight regain is less likely to occur when initially losing weight at a faster pace.

Our Recommendation: A Personalised Approach

The truth is, we’ve witnessed success with both fast and slower approaches to weight loss. The ideal rate of weight loss ultimately depends on your preferences and what you believe will work best for you. Adherence, personal satisfaction, and realistic expectations are key factors to consider when choosing your weight loss rate.

35lbs lost in 12 weeks	80lbs lost in 12 months

In summary, our calorie calculator provides options for both fast and moderate weight loss approaches. Feel free to customise your calorie deficit based on what aligns with your goals and lifestyle. As you navigate your unique weight loss journey, remember that your chosen pace should be sustainable and aligned with your individual needs and aspirations.

References

• Krems, C. et al. (2004) “Lower resting metabolic rate in the elderly may not be entirely due to changes in body composition,” European Journal of Clinical Nutrition, 59(2), pp. 255–262. Available at: https://doi.org/10.1038/sj.ejcn.1602066. 
• Longland, T.M. et al. (2016) “Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial,” The American Journal of Clinical Nutrition, 103(3), pp. 738–746. Available at: https://doi.org/10.3945/ajcn.115.119339. 
• Nackers, L.M., Ross, K.M. and Perri, M.G. (2010) “The association between rate of initial weight loss and long-term success in obesity treatment: Does slow and steady win the race?” International Journal of Behavioral Medicine, 17(3), pp. 161–167. Available at: https://doi.org/10.1007/s12529-010-9092-y. 
• Nedeltcheva, A.V. et al. (2010) “Insufficient sleep undermines dietary efforts to reduce adiposity,” Annals of Internal Medicine, 153(7), p. 435. Available at: https://doi.org/10.7326/0003-4819-153-7-201010050-00006.