Most of us strive to lose body fat and transform how we look. But what is the most amount of fat you can lose in one week? And how can you achieve that? Keep scrolling to find out.
In our quest for a chiselled physique and the coveted six-pack, the desire for rapid results often takes centre stage. We tend to believe that the faster we shed excess fat, the better. However, a crucial factor often overlooked is the upper limit to effective fat loss each week.
Pushing beyond this limit, whether through increased cardio or stricter dieting, can lead to a counterproductive outcome—significant muscle loss. Prolonged adherence to such practices may result in the undesirable “skinny-fat” physique, where muscle mass dwindles, and fat remains stubbornly present.
The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.
See all the info explained by him in the coming paragraphs.
What’s the Most Amount of Fat You Can Lose in 1 Week? (And How to Do It)
So, what is the optimal amount of fat one can lose per week while safeguarding muscle mass? The answer lies in the findings of a 2005 paper by Dr. Alpert, who analysed various fat loss studies to determine the maximum daily fat loss rate without excessive muscle loss.
According to Dr. Alpert’s research, the body can burn body fat at a maximum rate of 31 calories per pound of body fat per day. Surpassing this rate forces the body to tap into muscle mass for energy, risking muscle loss. While the study is theoretical, it aligns well with past research and practical coaching experience.
Let’s break it down with an example: Imagine John, weighing 200 pounds with 20% body fat. Multiplying these values gives us 40 pounds of body fat. Applying the 31-calorie rate, John’s maximum daily calorie deficit for optimal fat loss without excessive muscle loss is 1240 calories. Translating this into weekly fat loss (considering 3500 calories per pound of fat), John could theoretically lose 2.5 pounds of fat per week.
However, as one gets leaner, the maximum weekly fat loss reduces. For a leaner individual like Jimmy, for example, weighing 170 pounds with 15% body fat, the theoretical maximum weekly fat loss is 1.6 pounds.
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To put this into practice, one should calculate their maximum daily calorie deficit and weekly fat loss based on their body fat percentage. Achieving this deficit involves a combination of eating below maintenance calories, regular resistance training, and additional cardio. Regular monitoring of body weight ensures adherence to the target fat loss rate.
While the prospect of shedding pounds rapidly can be motivating, it’s essential to strike a balance between speed and sustainability on your fat loss journey. The aggressive approach outlined earlier, with its significant calorie deficit and heightened activity levels, may be feasible for those with experience in the realm of fitness. However, for the majority, especially beginners, adopting a more gradual and realistic strategy is likely to yield better results in the long run.
Embarking on an aggressive fat loss plan requires not only physical resilience but also mental fortitude. Sustaining a large calorie deficit and adhering to a demanding exercise routine can be challenging. Moreover, such an intense approach may increase the risk of burnout and compromise your ability to stick to the plan over an extended period.
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Consideration must also be given to the potential muscle loss even within the outlined 31-calorie per pound limit. Dr. Alpert’s research highlights that this threshold represents a point beyond which muscle loss becomes exponentially pronounced. Therefore, even if you manage to stay within this limit, it doesn’t guarantee immunity from muscle loss. For those prioritizing muscle preservation or aiming to build muscle while shedding fat, a less aggressive calorie deficit becomes crucial.
The journey to a lean, muscular physique is not a sprint but a marathon. Slow and steady progress, accompanied by positive lifestyle changes, is often the key to sustainable results. Rapid transformations might provide a quick ego boost, but they may not withstand the test of time. The body needs time to adapt, and rushing the process could potentially lead to setbacks, both physically and mentally.
In essence, the choice between an aggressive or a more moderate fat loss approach depends on individual preferences, experience, and, most importantly, long-term sustainability. If the allure of swift results keeps you motivated and you can adhere to a challenging protocol, then, by all means, go for it. However, for those seeking a more balanced and lasting transformation, a patient and consistent journey might be the more prudent path. Ultimately, the journey is as important as the destination, and finding a method that aligns with your lifestyle and goals will contribute to a healthier, more sustainable transformation.
For more information, you can watch the video below from Jeremy Ethier.
Other studies taken into consideration for the information in this article are:
Metabolic slowing with massive weight loss despite preservation of fat-free mass
What is the required energy deficit per unit weight loss?
Read More: How to Lose Stubborn Fat Faster (4 Science-Based Tips)
Losing fat around your waist is important for your overall health and well-being. Excess abdominal fat, also known as visceral fat, is a major risk factor for many serious health conditions, including:
- Heart disease: Visceral fat surrounds your organs and can interfere with their function, increasing your risk of heart attack, stroke, and high blood pressure.
- Type 2 diabetes: Visceral fat releases hormones that can make it difficult for your body to use insulin, increasing your risk of developing type 2 diabetes.
- Certain cancers: Visceral fat has been linked to an increased risk of developing several types of cancer, including colon cancer, liver cancer, and breast cancer in women.
In addition to these health risks, excess abdominal fat can also lead to:
- Increased inflammation: Visceral fat releases inflammatory chemicals that can damage your cells and tissues.
- Insulin resistance: Visceral fat makes your body more resistant to insulin, which can lead to type 2 diabetes.
- High blood pressure: Visceral fat can increase your blood pressure.
Losing even a small amount of weight can help reduce your waist circumference and lower your risk of these health conditions. Aim to lose at least 5% of your body weight to start seeing benefits.
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image sources
- Flat stomach: Nathan Cowley on Pexels
- Scale Weight: Andres Ayrton / Pexels
