Losing 2 pounds a week: Is it really healthy?

You may be looking to get a straight “YES” of “NO” to the question raised above, but when it concerns weight loss, it’s important to dig a bit deeper – you will get to see the reason for this as you read on. While a 2 pounds per week weight loss is within the recommended average range – meaning it’s a healthy choice – there are a few things you need to factor in before settling for such a plan.

For one, you need to have a clear inkling of what you hope to achieve while keeping to a weight loss routine. So, you’ve got to ask yourself: “how much weight do I intend to lose?” AND “In how many weeks?” A person with a BMI that is slightly beyond the normal limit – say around 25.8kg/m2 – cannot afford to go on consistently losing 2 pounds per week for a relatively long period – maybe like 3 months.

Okay, let’s agree that this person is aiming at reaching a certain weight [and invariably BMI] range. There is a point in time where the sloughed weight, as reflected by the number of calories burned, will prove overwhelming for his/her body system. This is the stage where the individual will, most likely, not be able to fulfill the energy expenditure as the burn rate of calories would have become extremely higher – than necessary. At this point, a 2 pounds a week weight loss plan would best be regarded as being unhealthy. So, how or why did a weight loss range initially perceived as healthy turn out on the contrary? The answer lies in the lack of clarity and concreteness catalyzed by a person’s overzealousness to get the extra weight off in the first instance.

Talking about clarity as it relates to weight loss, there are a few variables/parameters that everyone desirous of achieving a particular weight must keep close to heart. This should help in guiding you into making a realistic and effective weight loss plan.

Know your BMI

Body mass index, or BMI, is a measure of how obese or overweight an individual is, and it is calculated by dividing one’s weight (in kilograms) by the height (in meter-squared). So, attempting to judge your degree of fatness by your bodyweight alone will only present a misleading submission. It’s your body mass index that gives a better representation of how fat you are. Therefore, you should work towards knowing your BMI before embarking on any weight loss program. You can resort to the online BMI calculator to get this done right away. Once you’ve gotten that out of the way, you can check below to see the category you fall:

BMI

Weight status

<18.5

Underweight

18.5 – 24.9

Normal

25.0 – 29.9

Overweight

>30

Obese

You should now be better informed to know if a 2 pounds per week weight loss plan is right for you. Plus, you will also be able to have a grasp of how long it may take to achieve the desired weight. Bear in mind that losing 2 pounds every week will mean that you have to burn 7,000 calories weekly.

Know your BMR

Calories are not to be taken in bad light amidst the campaign to cut down the number (of calories) you consume. Your body still needs some measure of energy to keep going. It is to this end that the basal metabolic rate – BMR for short – becomes relevant. So, how about it? BMR is the index that tells you the number of calories you need to run daily metabolism – that encompasses breathing, blinking, and blood circulation.

Apart from metabolic activities, BMR varies based on gender and physical activities. Broadly speaking, men have a relatively higher basal metabolic rate than women. Again, an individual who actively participates in physical exercises will have a higher BMR than someone with a sedentary lifestyle. On an individual basis; age, height, and weight are the major determinants of BMR. You can check your BMR now.

You should understand that knowing your BMR will be valuable in helping you create the right calorie deficit. It’s never advisable to cut down the number of calories far beyond what the energy level required for the day.

Know the number of calories you consume and burn

Keeping a tab on the number of calories you consume and use up on daily basis can go a long way in ensuring that you stay within the normal (healthy) weight range. A study reported that the imbalances between these parameters – expended calories and consumed calories – is one of the major reasons people either become overweight or obese.

From now on, you should be intentional about getting information about the number of calories contained in any grocery items you are looking to purchase or consume. Fats contain the highest number of calories – 9 calories to be precise – per gram; others like protein and carbohydrates have 4 calories per gram. Also, a calorie-counting device and even a pedometer will be handy tools for you in this regard – so, you should get one today if you’ve got none.

Always remember: weight loss isn’t a one-off thing – it’s more about a lifestyle

It’s not uncommon to see people celebrate their big wins as they shed off the desired pounds to get a dreamed body shape only to have a relapse – putting on the weight again. More often than not, this can be traceable to the fact that this set of persons failed to see the activities that resulted in them losing weight as a lifestyle. Even though you might have burned as much fat as required on your way to shedding weight, there are certain activities you need to keep hold of.

Simply put, form a habit of these activities and let them become a lifestyle even as you pay close attention to how your body reacts to them. For instance, consuming fewer calories than you burn should not be traded for anything. Likewise, you should stay active by maintaining a good exercise routine; eating healthily, and getting enough sleep. With all these, you may not have to keep losing 2 pounds a week till like forever.

References

Ismail TAT, Jalil RA, Ishak WRW, Hamid NF, Nik WSW, Mohamed HJJ, et al. (2018). Understanding dieting and previous weight loss attempts among overweight and obese participants: Insights into my body is fit and fabulous at work program. Korean J Fam Med 39: 15 – 22.

Nuttall FQ. (2015). Body Mass Index: Obesity, BMI, and health: A critical review. Nutr Today 50(3): 117 – 128.

Kumagai M, and Yahagi N. (2013). Basal Metabolic Rate. In: Gellman MD, Turner JR. (eds) Encyclopedia of Behavioral Medicine. Springer, New York, NY.