By Lizzie Streit, MS, RDN, LD 

What constitutes a realistic and healthy rate of weight loss is often portrayed incorrectly. Some weight loss companies promise rapid results, claiming that you can drop 20 pounds in a few weeks. News stories with before and after photos of celebrities who have lost weight may lead you to think that it happened quickly. 

In reality, healthy and sustainable weight loss doesn’t happen overnight. Plus, the rate of weight loss depends on individual circumstances, including current weight, lifestyle, genetics, and other factors. 

Read on to learn about the healthy versus unhealthy weight loss and different ways to measure it. 

Healthy vs. Unhealthy Weight Loss 

In the simplest terms, weight loss is a result of burning more calories than you take in from food. This process can be influenced by genetics, age, and sex, as well as medical conditions, medications, stress levels, and sleep quality. However, most experts agree that diet, and to a lesser extent physical activity, are the most important factors that influence weight. Overall, the three main pillars of weight loss are a healthy diet, adequate physical activity, and lifestyle modification. 

Losing one to two pounds a week is considered a healthy weight loss. Most people lose more weight per week when starting a weight loss meal plan than they do later on in their journey. Assessing weight loss as a percentage of starting weight is another common measurement, with about one percent weight loss per week considered healthy. 

Unhealthy weight loss, on the other hand, is usually defined as losing more than two to three pounds per week. Getting to the point of extreme weight loss often involves methods that can be detrimental to overall health, such as drastic calorie restriction or fasting, supplements, and intense exercise. 

Tips for Achieving Healthy Weight Loss 

If you are interested in losing weight in a healthy, sustainable way, skip the extreme calorie restriction and exercise and any supplements or powders that promise unrealistic results. Instead, follow these tips to drop the pounds at a healthy rate: 

• Eat enough, but not too many, calories per day. Reducing calorie intake is an important aspect of weight loss, but restricting calories too much will hinder your efforts. That’s why it’s important to get enough calories from nutrient-dense foods but limit or skip high-calorie options that are low in beneficial nutrients. Our meal prep services allow you to choose between 1200, 1500, and 2000 calorie per day options. 

• Engage in regular physical activity. There’s no need to run a marathon or work out for hours on end when you want to lose weight, but you should incorporate regular exercise that challenges you and gets your heart rate up. Aim for a mix of aerobic, resistance training, and HIIT exercises for best results. 

• Modify habits that hinder weight loss. If you’re skimping on sleep or not managing your stress, you may find it difficult to lose weight despite improving your diet and exercise routine. Focus on these areas of your life to help support your weight loss goals. 

Note from Healthy For Life Meals: Our menus are nutritionally balanced and designed to help you achieve healthy weight loss. Let us take care of the cooking so you can enjoy healthy meals that will keep you on track with your goals!