LogFAQs > #978751523

A goal of losing 0.75% to 1% of body weight per week is pretty good for trimming fat and not losing muscle. If you go pretty high above 1%, you will start losing a lot of muscle. To lose that much weight per week too you really need to restrict your calories, which makes the diet really hard. And then you start the feedback loop of your body starting to lower your resting calories, so you need to drop calories even more now to keep losing, making the diet even worse, etc. Also once the diet is over, there is a much higher risk of just eating everything in sight and gaining the weight back.

If you have a slow and steady pace of losing weight, the diet doesn't quite suck as bad, easier to get nutrients in, won't lose muscle, and when the diet ends its a lot easier to maintain a healthy diet. You don't want to go too slow of course, like below 0.5% body weight per week just gets really hard to maintain and track (scales are not that precise). 0.75% to 1% per week is a solid goal.

Weekly weigh in was 170.2 lbs and 12.3% BF, down about 1 lb since last week, not terrible, but was hoping to be below 170. Gonna break my sober january on Super Bowl sunday, hopefully I don't go to crazy on the cheat day!