Clarification about the

Question
QUESTION: Hello there. I'm hoping you can help clarify some things. I myself am 27, 5' 8" and 194 lbs. I've done a lot of reading online and everything I've read says the healthy recommended weight loss is no more than 2lbs a week.

Well I started a small weight loss thread in a forum on a game site called www.gaiaonline.com to go along with the sites new event Camp Chaos (there were different camp groups and one was camp fitness).

I posted my situation and tips that I've learned along the way (seen here:    http://www.gaiaonline.com/forum/fitness-camp-bunkhouse/fc-weight-loss-challenge-  )  but now I've had a couple people in the tread say that my 2lbs a week info is wrong and that it would depend upon the indiviuals weight.

So I was hoping you could provide some insite on this topic.

Thank you for your time,
Joanna

I'm also going to be asking the same thing of a couple other experts on this site just to see how answers vary from one background to another. I hope that's not too awkward.

ANSWER: Dear Joanna,

First of all, you are most welcome to ask a number of experts the same question and I hope you will see we all have the same factual answer (if you are asking registered dietitians, especially).  We all have the same education and information and I think it will be very reassuring for you to hear it four times :)

Unfortunately, I am not privy to the links you have sent without a membership, but I can answer your "two pounds a week rule" anyway!

The scientific way we calculate predicted weight loss is this:  There are 3500 calories in a pound of fat.  You have to burn 3500 calories to lose a pound of fat, or eat 3500 calories fewer than you burn (that's why diet and exercise are both important and work hand in hand--it's hard to do either of these alone).

Since most people do not eat 3500 calories a day (the average needs range from about 2000 to 2700, depending on your size, age, gender, and daily physical exertion) it's impossible to lose a pound of fat a day, even if you eat nothing.  We generally suggest to our clients that if they reduce their intake by 500 calories a day (which isn't difficult in most cases) they can lose one pound a week (since 500 calories x 7 days = 3500 calories).  Some people who are significantly overweight can easily reduce even more calories per day (like the people you see on The Biggest Loser show) and easily burn an extra few hundred calories just by walking for a half hour, if they've been used to doing no physical activity.

So, by burning 250 calories more per day and eating 750 calories less per day, for example, a person could lose 2 pounds a week.  If you lose more, it's likely to be water weight, and that's not really want we want to lose--it just looks exciting on the scale!

---------- FOLLOW-UP ----------

QUESTION: Thank you very much.  I will post this to the thread and hopefully that will help.  One person on the thread said he was losing a pound a day. Another (the one who had prompted the question in the first place said:

"losing more than two pounds a week could be unhealthy
for some people. it really depends on how much you weigh
in the first place."

So we'll see what she has to say about words from an actual dietitian.

I was wondering also, on the topic of wieghtloss, since you can't access the thread without a membership, would you be open to my doing another ask or followup with some of their questions copy pasted in?  If you're busy with other questions at the time I can understand. I realize this is purely volunteer gig and don't want to be a both.  They seem to be doing pretty good at supposting each other with ideas and tips (some stated they were life gaurds, trainers, or were just in the military and are giving tips on exercise and eating). Just thought it would be encouraging to have someone who is certified in this subject give some tips nad info.

But thanks for everything either way,
Joanna

Answer
Dear Joanna,

I think that person who said, "losing more than 2 pounds a week could be unhealthy and it depends what you weigh" was right on target!  It is usually unhealthy just as I mentioned because it means water weight loss, but if someone is very overweight it's likely they can indeed lose more quickly.

I don't mind you asking any questions through this site at all.  I have a limit of something like 5 questions a day so I can't get too backed up and I don't imagine you will be sending a great volume--you are welcome to use my advice for what it's worth, and I appreciate that you value the fact that I am a registered dietitian.
Some of the others who are personal trainers, for instance, have very different ideas, but it's because of what they hear from who they work with--rarely based on scientific facts. I would be happy to set the record straight and just ask that you let them know it's from an RD!!

Laurie

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