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Whats the MOST Amount of Fat You Can Lose in a Week? (And How To Do It)

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Rating: 4.0; Vote: 1

you'll learn the truth about losing fat in the most effective way. What most people dont realize is theres actually an upper limit as to how much fat you can lose every week. And if you try to push past this weekly limit by doing more cardio or eating even less for example, then youll now start to lose substantially more muscle instead of fat. Do this for months on end which many people unfortunately do, and youll eventually end up with a skinny fat physique with too little muscle and still too much fat. So now the real question becomes whats the MOST amount of fat you can lose per week while minimizing muscle loss in the process? As this is going to better enable you to attain the lean, muscular physique youre after instead of just winding up skinny fat. And to answer this question, well use the findings of a 2005 paper by researcher Dr. Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs. Well, if youre truly seeking to lose fat as fast as humanly possible, then heres what youd do. First, find out what the maximum daily calorie deficit and weekly fat loss number would be for you using the process I outlined earlier. Then, to achieve this daily deficit, you would use a combination of eating below your TDEE or maintenance calories, performing regular resistance training, and throwing in additional cardio. Then, you simply monitor your body weight throughout the weeks and try to hit your target maximum weekly fat loss number. Then as you progress and your body fat continues to decrease, youd want to slow down your rate of fat loss to minimize muscle loss by again re-calculating what your maximum weekly fat loss number would be at your new weight and body fat percentage. So over time, the rate at which you lose weight should slow down. And thats basically all there is to it. But, with all that being said, I do want to provide some pre-cautions. First of all, keep in mind that this protocol is a very aggressive approach that employs a fairly large calorie deficit, high activity, and a fast rate of weight loss. For some who are more experienced this may be completely doable, but for most people especially those just starting out with their fat loss journey, its just unrealistic and very difficult to adhere to, and youd be much better off taking a longer, less aggressive approach that youd be more likely to stick with. Second of all, as researcher Dr. Albert points out, even if youre under this 31 calorie/lb limit I outlined it doesnt mean that you wont lose muscle mass. It simply represents a threshold value past which the rate of muscle loss starts to become exponentially large. So if youre truly seeking to maintain as much muscle mass as possible or even build muscle while losing fat, then again a less aggressive deficit would be best. But all in all, if you get motivated by seeing results fast and can adhere to a tough protocol, then, by all means, go for it. Otherwise, taking a slow and steady approach and making positive long-lasting changes to your lifestyle is what Id personally recommend, as thats more often than not what delivers the best results. hope you were able to see that sometimes burning fat faster isnt always better. Within my Built With Science programs, we not only put careful thought and research into helping you lose fat efficiently, but weve also created in-depth tutorials for tracking your calories and macros so that you can execute a cut perfectly. : soundcloud. com/lakeyinspired ENERGY DEFICIT WEIGHT LOSS WEIGHT LOSS RATE RECOMMENDATIONS METABOLIC RATE WEIGHT LOSS HUMAN FAT STORAGE
Date: 2022-01-03

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Comments and reviews: 10

Maximilian
You're basing this idea of 69kcal/kg of BF on a theoretical article based on the Minnesota starvation experiment - an experiment with sub optimal diet (by far, mainly because the purpose of ME was to understand what happened during starvation and how to refeed subjects safely as this was a concern because of how the allies starved the german population after WW2.
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movoye
Fat loss is simple. Fatty people are going to burn more fat than skinny people, so just call your doctor to insert around 500 pounds of fat into your belly. In just a month you will see that your face goes thin, that's when you should call your doctor to take the fat out from your belly. Do it by science, not hard work.
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Oni_Kuma
Wouldnt mind to try this but iv only weighed about 60kg/132. 277Ibs for years now and struggle to gain Muscle mass even though my jobs relatively intensive labor and I normally have a decent 1-1: 30hr workout 4-5 days a week got any advise
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Good
Excellent video, I am 5'11 and stuck at 168 and 20% body fat but at nearly 50 I wonder if age is an additional factor on weight loss, I exercise daily, eliptical, swim, walk, and weights / resistence training every two days
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mr. masterblaster
This is so helpful, i was trying to lose weight but was doing it wrong i was eating like 800 calories a day and yea i was losing from. 5 to 1lb a day it was a lot of muscle also even with exerciseing
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Laura
I think its important to remember that there is also genetic variation. People with fewer fat cells may have a different outcome from someone with more fat cells even if they have the same amount of body fat.
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Jeremy
What do you think about this fat loss protocol? Comment below! Hope you all enjoyed this one let me know what other topics youd like to see me cover and Ill get on it! Cheers!
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Medea
If I follow the calculation and get 800 calories, is that how much I am allowed to eat daily? Or should I substract tahz from my 1900 calories I usually eat a day?
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Ivan
So the skinnier we are, the less cardio we need to do but more muscle need to build. And the fatter we are then the more cardio we need to do but less muscle?
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Manuel
Anyone got his Instagram? Im trying to lose fat but I only burn about 1, 500 calories per day but I eat like 2, 540 should I eat less like 1, 500 calories?
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