Are you planning to start a diet to lose some weight? Before you begin, do you know how much weight you can expect to lose each week? Or is there a specific amount of weight that you can put aside, safely and without causing harm to your body?.

In this article, we will explore the answer to your question by assessing various factors that determine how many pounds a person can lose weekly on a diet.

Your current weight

Your starting weight is an important factor in deciding how much weight you can expect to lose each week. Typically, people who are obese or overweight tend to lose weight faster initially.

In contrast, those who are already at a healthy weight may find it challenging to lose weight as quickly.

If you are overweight, you may lose about 1 to 2 pounds each week at the initial stage of your diet. However, as you get closer to a healthy weight, your weight loss may slow down to 0.5 to 1 pound each week.

Caloric deficit

A caloric deficit is another critical factor that determines the amount of weight you can expect to lose every week. It is the discrepancy between the calories you consume and the calories you burn each day.

To lose weight, you will need to create a daily calorie deficit.

For instance, if you consume 2000 calories daily and burn 2500 calories a day, creating a 500 calorie deficit, you can expect to lose 1-2 pounds per week.

By comparison, if you were to create a calorie deficit of 1000 calories per day, you could lose 2-3 pounds per week.

Your age and sex

Your age and gender can also play a role in determining how much weight you can expect to lose every week on a diet. Younger men tend to lose weight faster than older men and women.

Also, men have a natural tendency to burn more calories than women, making their weight loss rate higher.

Your diet

Your diet is another essential factor that determines how much weight you can lose weekly. Diets that are high in protein and low in carbohydrates such as the keto diet or low carb diet are known to create a fast initial weight loss.

In contrast, a high-carb diet may cause you to lose weight more slowly.

However, it is important to note that the best diet for you to lose weight is highly individualized and should be such that you can sustain in the long run. Otherwise, you will find yourself regaining all the weight back.

Your exercise routine

Your exercise routine can also play a significant role in determining how much weight you can lose each week. Engaging in regular physical activity helps you burn more calories, which, in turn, results in faster weight loss.

It is advisable to engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly.

Your genetic makeup

While genetics cannot be controlled, they can play a role in weight loss. Some people inherit a slow metabolism, which makes it harder to lose weight.

In contrast, others have a faster metabolism and can burn calories at a faster rate, leading to faster weight loss.

Water weight vs. fat loss

It is important to understand that the scale is not always an accurate reflection of the fat loss on your body. When you start a diet, you may initially lose a lot of water weight alongside some fat.

However, as your body adjusts to the new diet, your rate of weight loss may slow down.

Conclusion

So, what is the range of pounds you can expect to lose each week on a diet? In general, a safe and sustainable rate of weight loss is 1-2 pounds per week, though this can vary depending on your starting weight, caloric deficit, age, sex, diet, exercise routine, and genetic makeup. Remember to consult a doctor or a registered dietitian before making any dietary changes.