The Ultimate Guide to Realistic Weight Loss Goals
Let’s be honest: when you start a weight loss journey, you want to see results—and you want to see them fast. We’ve all been there. You’ve been scrolling through social media, seeing incredible “before and after” photos, and you start to wonder, Is that even possible? What is a realistic weight loss goal, anyway?
The truth is, while dramatic results can be motivating, the key to lasting success is a sustainable approach. As your coach, my goal is to help you achieve a healthier lifestyle, not just a temporary number on the scale. In this guide, we’ll dive into what truly constitutes a reasonable weight loss per month and how you can set attainable weight loss goals that lead to real, long-term change.
The Science-Backed Answer
The medical and nutrition community generally agrees that a safe and sustainable weight loss goal is 1 to 2 pounds per week.
This might not sound as exciting as the “lose 10 pounds in 7 days” claims you see online, but there’s a crucial reason for it: a sustainable lifestyle. Losing weight too quickly often means losing muscle mass and water, not just fat. It can also lead to nutrient deficiencies and a plummeting metabolism, making it easier to regain the weight once you stop.
A reasonable weight loss per month would therefore be about 4 to 8 pounds. While this may seem slow, it adds up quickly over time. Imagine losing just 1.5 pounds per week—that’s 6 pounds a month, or 72 pounds in a year. That’s a life-changing amount of progress that you can sustain for good.
According to the Centers for Disease Control and Prevention (CDC), people who lose weight at a gradual, steady pace of about 1 to 2 pounds per week are more likely to keep it off. This approach supports long-term success rather than rapid, unsustainable results.
Setting Attainable Weight Loss Goals Beyond the Scale
Weight loss isn’t just about the number on the scale. When you focus solely on that one metric, it’s easy to get discouraged. As your coach, I’d encourage you to set smaller, non-scale victories that add up to big results.
Here are some examples of attainable weight loss goals that focus on your health and habits:
- Adding a protein source to every meal.
- Drinking 64 ounces of water daily.
- Walking 10,000 steps per day.
- Completing three resistance training sessions per week.
- Getting 7-8 hours of quality sleep per night.
Understanding Calories
You may have heard that a pound of fat is approximately 3,500 calories. This means to lose one pound per week, you need to create a deficit of about 500 calories per day. This doesn’t mean eating only 500 calories, but rather consuming 500 fewer calories than your body burns. Our online coaches will help you find that balance.
Harnessing Protein Power
Protein is your secret weapon for a few reasons. It’s more satiating than carbs or fats, helping you feel fuller for longer. Even better, your body uses more energy to digest protein than it does for other macronutrients. This is known as the thermic effect of food (TEF). A high-protein diet can lead to an extra 80 to 100 calories burned per day just from digestion alone. (Source: Healthline).
Your Coach's Perspective: Why You Need a Plan
Knowing what a realistic weight loss goal is is one thing; having a plan to achieve it is another. This is where an online personal trainer can make all the difference. We don’t just give you a generic workout plan and say “go for it.” We provide a structured roadmap with accountability and personalized guidance. We help you:
- Set a truly reasonable weight loss per month based on your specific body and lifestyle.
- Create a personalized online training plan and nutrition guidance to hit those targets.
- Adjust the plan as needed, celebrating your wins and navigating setbacks together.
The goal is to get you out of the “I need to lose weight” mindset and into a structured “This is my weekly plan for success” mindset.
Ready to stop guessing and start achieving? For more guidance on creating a holistic strategy for your health, learn more about setting SMART health goals with our comprehensive guide.
The fastest way to achieve your weight loss goals is not always the best way to be successful long term. Focusing on a realistic weight loss goal of 1 to 2 pounds per week, combined with a personalized and consistent plan that help you build the right habits, is the most effective path to a healthier, happier you.
