Counting calories: Get back to weight-loss basics. Your weight is a balancing act, and calories play a big role. Find out how calories determine your weight and ways. One woman's weight loss success journey on how she lost over 100 pounds without bariatric surgery. POPSUGAR; Fitness; Before and After Weight Loss; Before and After 15-Pound Weight Loss Ruthie Lost 15 Pounds in 6 Months by Doing This at Dinner. The article was very good. Weight loss Transformation Tuesday: The 130-pound weight loss plan After a career-ending injury, this former college quarterback bounced back from a deep depression. Christian Bale Weight Loss Diet Helps Him To Lose 63 Pounds in Four Months. A large amount of weight loss can't be accomplished.![]() Precision Nutrition's 6- month weight loss calculator. How much weight should you be losing each week? Instead, we look to the data. Our clients deserve to know what’s really possible with quality coaching and a solid commitment from both coach and client. That’s why we’ve watched the “How much fat you can lose in a week?” debate with interest. In the fitness industry it’s generally suggested that people on a fat loss program should be losing 1 pound per week. Where exactly did this “data” come from? To our knowledge, it’s completely made up. In fact, we’ve searched the literature and found. There just isn’t much published data detailing how much weight someone should lose on a consistent, weekly basis. Until now. Thousands of clients; A library of data. For the past few years we’ve kept meticulous notes on over 2. Lean Eating for Men and Women. Because of the sheer numbers of clients, and our obsession with number crunching, we’ve come up with some honest- to- goodness weight loss data that will change the way you see your next fat loss program. The ideal rate of weight loss. After reviewing our top performers – those who did at least 8. Lean Eating Body Transformation Contest – we realized that we could come up with a very accurate weekly weight loss expectation. In other words, if someone wants to completely change the way their body looks, we know exactly how much weight they should be losing, on average, each week. To get this number, we compared clients’ starting body weights and their body weights after 2. Then we compared their actual weight loss (in pounds) and their weight lost as a percentage of starting body weight. Here are the men’s data: Average starting weight: 2. Average ending weight: 1. Average weight lost: 3. Average % of starting weight lost: 1. Average % of starting weight lost each week for 2. And here are the women’s data: Average starting weigth: 1. Average ending weight: 1. Average weight lost: 2. Average % of starting weight lost: 1. Average % of starting weight lost each week for 2. So, to achieve a jaw- dropping transformation: Men were losing 0. Women were losing 0. Using the numbers above, a 1. A 2. 00- pound man, under the same conditions, should be able to lose about 1. Keep in mind, these numbers represent the average weight loss over 2. When evaluating our own clients’ results on a weekly basis, we don’t actually use those rates. Yes, they represent what our average finalists achieve by the end of the program. Based on this statistical adjustment, our actual weight loss expectations are as follows: Men should be able to lose 0. Women should be able to lose 0. For our 2. 4 weeks programs, on average, Lean Eating male finalists lost between 0. Lean Eating female finalists lost between 0. Both ended up with jaw- dropping transformations. Note: These are the numbers we used on a daily basis to evaluate client progress over the course of 6 months. It’s OK to lose a little faster or a little slower. Heck, it’s OK to have a few off weeks. You can still be on track to have a successful body transformation. Just remember, if you do feel off- track, let your coach be your guide. If you’re worried that you’re not doing well enough, just ask. See our data in action. To help you get a sense of how all this works, the following tables will show you the weight loss data from a sample group of Lean Eating 6- month program finalists. Again, this is what they accomplished with just 6 months in the Lean Eating program. We even posted their before and after pics to show you what these very real transformations look like. The data table will be entered here via Java. Script, do not edit this text. Please note: these charts only demonstrate before and after data. In our coaching program, weekly data points and monthly progress photos help us determine how well our clients are doing and what type of help they need. How we use the data. As discussed, in our 6 month coaching program, we evaluated client results weekly, based on the adjusted coefficients above. We used these formulas to decide how well our clients were doing each week. For men. This client would be doing less than 8. For this client, compliance is the big issue. You’d simply work on increasing his compliance before tweaking the program at all. High Compliance, Low Results. On the other hand, let’s say you have a High Compliance, Low Results female client. This client would be doing more than 8. This is where individualization becomes important. This person may need a more individualized and/or advanced program. High Compliance, High Results. Finally, let’s say you have a High Compliance, High Results male client. This client would be doing more than 8. This type of client would receive some form of recognition and perhaps a new challenge. Why can’t you just tell me how many pounds I should be losing? We admit using percentage of body weight is a little complex. However, we don’t use total pounds lost because it’s almost impossible to derive a meaningful number. Imagine you have two women, one who starts the program at 1. Each of them loses 2. Who did better? According to the “weight lost per week” rule, they did the same thing. They both lost 1 pound per week. But according to the “percentage of starting weight per week” rule, the first woman lost 0. The second woman lost 0. Can you now see how the “one pound per week” rule (and others like it) don’t really make sense? The most important factor in expected weight loss — starting weight — is never considered. The PN weight loss calculator. For those of you who got into coaching so you wouldn’t have to do math, we decided to help make all these calculations easy on you by sharing our very own Precision Nutrition weight loss calculators. Using the calculations above, and plugging in your own (or a client’s numbers), you can figure out two things: how long it would take to reach a certain weight loss goal (based on our 2. Sex. Current body weight. Goal body weight. Female. Malelbslbs. Calculate. Sex. Current body weight. Time frame. Female. Malelbsweeks. Calculate. Keep in mind that these data are most valid for time frames under 2. And sometimes, in extreme situations, we do just that. Physique contest coming up? Gotta make weight for a fight? Wedding day in a month? Those situations may require the most weight loss in the shortest time possible. However, when we want our clients to achieve a lasting change, a change they can maintain for life, we use a different criterion for our benchmark.<. As mentioned, in this post we share the results of our 6 month coaching data (collected with more than 5,0. We’ve found the best results happen when: Clients focus on behaviors. Coaches focus on outcomes. This means we want our clients thinking only about things they can control, like how many veggies they’re eating per day or how much exercise they’re getting per week. In other words, we want them concentrating on their habits. It’s the coach who should be thinking about things like the expected weight loss factor and the change index. That’s the “big picture” stuff. And really, it’s where coaches get to shine (assuming they have the necessary tools and education). So, clients, don’t stress out over weekly weight loss numbers, trying to compare them with our numbers above. You can’t control the numbers. All you can control is your behavior. Focus only on the next workout you’re going to do and the next habit you’re going to follow, and leave the outcomes (the numbers part) for your coaches and trainers. Imagine what you can do with your clients. For you personal trainers and coaches out there, these numbers should provide a new measuring stick for evaluating client progress, especially when you’re incorporating intelligent training programs and sound nutrition coaching. They should also provide an awesome source of motivation and inspiration for this reason: The results we shared above are derived from our distance- based online coaching programs. Just imagine what you could accomplish with an in- person coaching component. Imagine how many people you could help make lasting change. Imagine how valuable that would be to the mastery of your profession. PN Certification begins October 4th, 2. Join the presale list and save $2. If you want to learn more about exercise nutrition and add legitimate nutrition coaching to your skill set, the Precision Nutrition Certification is perfect for you. The program is based on over 1. Precision Nutrition clients. Pound Weight- Loss Story . Below, she shares how she lost the weight and how she keeps it off. Amanda: Before. Growing up, I wasn't severely overweight — sure, I had a pudgy stage, but a lot of people did! My weight wasn't something I thought much about being a kid (as it shouldn't be). My parents had good intentions, like most, but we certainly did not grow up eating very healthy. Snacks, soda, meals prepared without nutritional aspects considered. Soda became a very bad habit for me, especially as I got into my teens and didn't have anyone stopping me from drinking so many. Even though, in retrospect, I clearly wasn't. I didn't let it consume my life, though I was a little on the chubby side (so I thought) and I was OK with that. Looking back, I think senior year is when the trouble began for me. Stress, changes in my life, poor eating, and not exercising (hello, gym- class- not- required- after- ninth- grade!) led me to pack on some weight. Again, I already felt like a . Divorced, remarried, and two more babies later — more weight. I never weighed myself. The only time anyone took my weight was maybe once or twice a year when I had a doctor's visit — and even then, I didn't think much about it. This is me — this is who I am . He had already been on tons of medications for several years to control his blood sugar and other problems associated with the disease. He got to the point of having to add insulin injections to his enormous list of meds. His doctor kept urging him to consider weight- loss surgery, telling him that, if he lost some weight, there was a possibility he may be able to stop taking some of his medications. This seemed like a great solution to my husband — I, on the other hand, disagreed. I told him repeatedly, this wasn't the solution. If you don't break bad habits that got you to a certain point, you could not possibly make a real change. Pot calling kettle black. Even though it wasn't something I monitored, I was surely at the heaviest point of my life. I was waking up to get my son to school and collapsing on the couch for a nap once he was off. I was having random pains in my foot. I knew I needed to start making changes. I needed to make changes for myself, but also for my husband, for my kids. I needed to be a better example. This wasn't about vanity. This was about life, making a better life for myself and my family. I had packed on the weight over the course of 1. I knew it was going to take some time to take it back off. I knew there would be times I would feel like quitting. But from the start, I adopted a . This went for exercise as well as eating habits. I knew all my bad eating habits were not going to disappear overnight. Slowly but surely, I made mental lists of things I was doing that were awful for my body and thought of ways to change them. Drink more water, read labels of items I was eating, etc. I had been having such severe pains in my heel that some days I could not even walk on it. Some days, I may not get through an entire workout like I wanted to — that's OK. Today I will do what I can. I didn't mention it to friends. My husband and my father were about the only people who knew what I was trying to accomplish. There were many days of whining on my part to my husband about aches and pains from making my body do things it wasn't used to doing. I admit I have no idea for sure what my starting weight was. I have a general idea based on the last time I had been weighed at the doctors — but my journey began about six months, and what I'm guessing, may even be more pounds later. I did not start out with a goal weight in mind. I wanted to be healthier. Healthy is not pounds on a scale. This is not a short fix; this is a change I will continue to make for the rest of my life. Change the way you eat. It's amazing to me when people want to know my . And I find it even funnier when people feel let down by my answer. There is no magic pill. I have not counted calories. I knew from the start that was not the way I wanted to live my life. This is a lifestyle change. Know that it's going to be challenging, but have faith that you can make the changes you want to. Still making it part of my life to make better decisions for my own as well as my family's health. Honestly, I still feel a little silly writing this. I have had people tell me that they think I am an inspiration, which blows my mind. But I am here to tell you: if I can do this, you can do this. All it takes is a true commitment. Am I a superfit person? But every day, I strive to be a little better. I am a real person who did this. I am a mom to three children with a full- time job, a husband, two dogs, and a million other things going on. Start today, one small change at a time. This is me — this is who I am. Today I will do what I can. Message us on Facebook, and give us a few details about your journey. We might even profile you on the site, like Amanda! What’s Your Reaction? Thanks for your reaction. Don’t forget to share this with your friends! Reactions. Join The Conversation. 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