How Quickly Should You Lose Weight?

You’ve got two choices when it comes to losing weight.

Fast and aggressive, losing a kilo plus each week, or a slower more steady approach around 0.3-0.5KG per week.

The obvious advantage of a faster pace is the more instant results. With this often comes an initial buy in and commitment to the process, higher motivation and reaching your end goal quicker to start to focusing on other things.

This might be useful if you have a deadline like a holiday or a wedding where you have X amount of weeks to hit that goal or feel good on the beach!

However quicker weight loss can be more challenging in many ways as you have;

- lower calories and therefore energy

-more activity to get done each week

-more prep work and thought for food to make sure you don’t go over calories but maximise nutrition

-less flexibility making things like social events and travel more challenging to navigate

-health is potentially compromised in the short term

-arguably less enjoyable and harder to stick to

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It also doesn’t really teach you about how to live a healthy lifestyle as you are going through the process , as it is essentially a strict set of rules to follow just to hit a certain outcome which you can’t possibly maintain for life. There has to be an element of education therefore on the other side of this to then learn how to maintain your result once you’ve got there, otherwise you will go back to how you lived before ( which is how you had weight to lose in the first place!).We insist on this at The One Percent Club as we want our clients to learn HOW to live a lifestyle where their health is optimal and they can keep it there.

Your other option is the slower and more steady approach. This means more flexibility, more calories, more energy and potentially less activity each week. In practice this means you can still eat out fairly stress free, socialise and not have to cram your exercise in each week or do super late night sessions to keep up with the output required for faster weight loss.

It won’t however give you the best result if you’ve got 12 weeks until you have to be on the beach and can be tough for those of you who are used to having everything instantly and live fast paced lives!

You can also risk a lack of motivation as results take longer and your end goal will take a longer time to reach and seem further away. This is where I would always make sure there are other goals to focus on to provide focus and motivation whilst the weight comes off, like getting stronger in the gym for example and pushing your reps.

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If you are someone who has always yo-yo dieted or been ‘on’ or ‘off’ a plan, I would challenge you to try this approach as if you are constantly re trying something, for me its a sign its never really worked! The slower approach has the end goal of helping you understand how to maintain a healthy weight through manageable lifestyle changes that you learn in the process, which can put an end to the yo yo cycle.

There is no right or wrong, and you can move between the two approaches to match different times in your life when you have more or less time and energy and depending on the time frame for your goal. At The One Percent Club we have used both approaches however we will always make sure that we give you the approach we think is best for you. And no matter which approach we take the end result will still be optimising your health and understanding so you can keep the amazing result you have achieved going forward.

Which approach do you think is best for you?🤔

Have a great week!

Lizzie

The One Percent Club

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