You have dedicated to change your weight – but how quickly does the scale actually move? It is one of the most common questions that people ask when they start with a health trip. The answer: slower and more stable than you would expect. This is what a healthy pace looks like, why results differ so much from person to person and how you can set the right weekly goal in MyfitnessPal.
What counts as a healthy weekly weight change?
A “healthy” change of change depends on your body, your health status and whether you are trying to lose or arrive.
“For most people, a reasonable goal for weight loss is about 1 to 2 pounds a week,” says Lauren Cuda, RD. She notes that lower rates are often the best if you are close to your goal or already in a smaller body. ((1).
If your goal is to add muscles, the weight change can be even slower. “For many people, the focus is on increasing the lean muscle mass, which means that combining sufficient nutrition with resistance training,” says Cuda (13).
Regardless of your direction, if you notice extreme hunger, fatigue, dizziness or inexplicable changes in your health, it is a sign to delay and check in with your care provider.
Why results from person to person
If you have ever compared your progress with that of a friend, you know that no two journeys look alike. That’s normal.
“Body weight is the total mass of your body. The measure includes the weight of your muscles, bones, fat and water,” Cuda explains. Genetics, age, sleep, medicines and stress can all play a role in body weight (10). Even the old “3,500 calories are the same as one pound” rule is just a rough guideline. Real-World results are not perfectly linear, so expecting the same result every week you can set up for frustration (3).
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Starting point and body composition
People with more weight to lose, often see faster progress in the beginning, while those who are closer to their target weight can move slower. NIH guidelines note that people with a BMI between 27 and 35 are generally advised to strive for a slower pace of weight loss – about ½ to 1 pounds per week – while those with a BMI above 35 focus safely on 1 to 2 pounds per week. Moreover, a person with a higher muscle mass can see stable results than someone with less lean tissue, because muscle supports a higher calorie burning (9).
Medications, hormones and health problems
Health conditions, insulin resistance or certain regulations can all influence the speed of weight change. Hormonal shifts during menstruation or menopause can also cause temporary bumps on the scale (4).
Fluctuations to expect (and ignore)
The scale does not move in a straight line. Daily fluctuations are not only normal, but also expected.
“Of course, weight goes up and down from day to day, often with 5 to 6 pounds,” says Cuda. Water retention, digestion, sodium intake can all cause temporary shifts. That is why it is important to zoom out and concentrate on general trends instead of a single weighting (4).
Weekly water and glycogen shifts
In the first 1-2 weeks of a calorie shortage, many people see a quick drop. Much of it is linked to glycogen (the stored carbohydrate of your muscles), not pure fat. It is normal for the speed to slid after the first week (s) if your body shifts to more stable fat loss (10” 11).
Daily swings from sodium and cycles
Eating a salty meal? Expect to hold water the next day. Hormonal cycles can also swing numbers different pounds in both directions. None of these means that you are ‘off track’. ((4))
How to weigh and read trends
If you choose to weigh yourself, focus on consistency: the same scale, first thing in the morning, minimal clothing. Look at weekly averages or app-based trend lines instead of single data points.
How you can choose (and adjust) your weekly goal in MyFitnessPal
Your weekly goal must feel realistic, safe and repeatable. “The progress can best be measured by looking at general patterns and trends instead of some daily weightings,” says Cuda.
Recommended percentages of weight loss differ depending on your body mass (BMI), which is a way in which clinics estimate whether your weight is in a healthy range.
- BMI Under 27: Strive for around 0.5 pounds per week
- BMI 27–35: Strive for 0.5 to 1 pounds per week
- BMI More than 35: Strive for 1 to 2 pounds per week, ideally with clinical guidance (9))
If your goal is weight gain …
For athletes who want to arrive, the target is usually a gradual increase in about a pound a week, with the aim of usually building muscles. Research suggests that this is best achieved by combining consistent resistance training with a modest calorie surplus, supported by adequate proteins, carbohydrates and energy-rich foods. ((2).
Where you can set it in the app
You can put your weekly goal under goals → nutritional goals → weekly goal. Check your macros in half and set memories if you want extra accountability.
When you have to adjust
Check your trends consistent tracking after 2 to 4 weeks. If the scale does not move as expected – or if you experience negative side effects, tweak your weekly target.
Habits that make weekly change stick
The best weekly goals are supported by habits that retain muscles, protect energy and support overall health.
Protein and fiber goals
The National Institutes of Health recommends a daily intake (recommended daily fee or RDA) of 0.8 grams of protein per kilogram of body weight (5). This is a minimum amount of proteins to meet basic food requirements. Depending on your activity level, you can benefit from extra proteins. The International Society of Sports Nutrition recommends 1.4 to 2 grams of protein for each kilogram of body weight per day for physically active individuals (6).
Fiber supports the digestion and health of the heart. Cuda points to recommendations of 21 to 26 grams per day for women and 30 to 38 grams for men (8).
Strength training
Resistance training can help support the lifespan, protect your heart and keep you strong and capable of daily life (10).
Sleep, stress and recovery basics
“Most adults need 7 to 9 hours of sleep per night,” says Cuda. Insufficient sleep can be hungry and craving for (7). Stress management techniques – such as breathing, mindfulness or light activity – can reduce stress (11).
Red flags and when they need to get medical advice
If you lose or arrive without trying, contact your doctor. Sudden, inexplicable changes can be a medical red flag.
Frequently asked questions: Healthy weekly weight change
How can I prevent me from losing muscles while trying to lose weight?
To prevent muscles while you try to lose weight, concentrate on regular strength training and eating sufficient proteins (11).
Do I have to eat calories back?
“It depends on your goals, training tax and how your body reacts,” says Cuda. People who train hard or try to win can benefit from eating some back. If you strive for loss, be careful because the estimates of the calorie burns can be high. Listen to your hunger samples and view your trends (12).
How often do I weigh?
Daily weightings work well for some, while others find them stressful. If you weigh, do it consistently (the same time, the same scale) and concentrate on weekly averages. Remember that the progress also appears in energy, sleep and mood.
The Bottom Line
The healthiest pace of change is slower than the quick solutions that you might see online. Strive for 0.5 to 2 pounds per week for loss or 1 pound per week for a win, depending on your starting point and goals. Expect daily UPS and Downs and use trend lines or weekly averages to guide your decisions.
Above all, consistency is more important than speed. Small, repeatable habits with proteins, fiber, strength training, sleep and stress management will take you beyond a quick sprint. Use MyfitnessPal to set a realistic weekly goal, to follow your trends and make adjustments while you go. And if you ever feel not sure, do not hesitate to reach a registered dietician or caregiver for guidance.
Post How quickly does the scale have to move? The guide of a dietician for weekly weight changes first appeared on Myfitnesspal blog.