What's Healthy Weight Loss Per Week? What Does Healthy Weight Loss Look Like?

These are good questions! Let's talk healthy weight loss!

People often inquire about a healthy rate of weight loss per week because they want to approach their weight loss journey sustainably and safely. Here are a few reasons why this question is common:

1. Safety Concerns: Rapid weight loss can be associated with various health risks, including nutritional deficiencies, muscle loss, gallstones, and other complications. By asking about a healthy weight loss per week, individuals seek guidance to avoid these potential risks.
2. Sustainability: Crash diets or extreme weight loss methods may lead to temporary results, but they are often challenging to sustain long-term. People are interested in a weight loss pace that is safe but also manageable and sustainable over an extended period.
3. Realistic Expectations: Understanding a healthy rate of weight loss helps individuals set realistic expectations for their journey. Unrealistic expectations can lead to frustration and disappointment and may even contribute to adopting unhealthy or extreme measures.
4. Individual Variation: People's bodies respond differently to weight loss strategies, and a healthy rate may vary from person to person. Some individuals may naturally lose weight more quickly than others, and factors such as age, genetics, and overall health can influence the rate of weight loss.
5. Behavioral Changes: Gradual changes in lifestyle and eating habits are often more effective and sustainable. By focusing on a moderate and achievable weight loss per week, individuals can implement healthier behaviors that they can maintain in the long term.

What would it look like if you never had to be on a diet again?

Discovering how people successfully lose weight can be intriguing. The key lies in the power of decision—once you decide, consider it accomplished and envision your future self. Embrace and conduct yourself as if you've already reached your weight loss objectives, and your body will align with your mindset.

Often, we've romanticized the difficulty of weight loss, almost worshiping the struggle itself. It has become our default mindset, and we unknowingly keep it that way. Unfortunately, this can lead to regaining lost weight because we're unfamiliar with life without the struggle. It's like placing the struggle on a pedestal and welcoming it back.

Today, consciously replace the struggle with a new belief: "This is going to be easier than I thought it could be." Challenge the norm and open yourself to the idea that weight loss can be a smoother journey. Keep moving forward, and actively normalize the notion that shedding weight can be uncomplicated.

In my book, Sitting With Your Mind, I discuss the obstacle as the path. Is letting go of the struggle we face in weight loss the path we must take to lose our weight and keep it off for the last time? I also introduce healthy habits and habit tracking that can and will help you. Focus on the habits, not the weight loss, and see how things go. In other words, change the language you speak and the actions you take. Imagine that every small positive thing you do from this day forward will eventually lead to a big win. 

Remember, the only true way to fail is by giving up and letting the struggle win. Embrace the mindset that losing weight can be easier than expected, and watch positive changes unfold in your journey.

Change does not happen overnight or in 30 days. Change happens when we see something in our lives that we want to be different, and then we choose to do something about it. Change is really hard work, but it's possible. Change happens when you DO what you set out to accomplish at that moment. Change happens when we overcome our obstacles.

Let's imagine a change jar filled with coins. It's like having a goal of losing 50 pounds – it seems overwhelming, right? Instead, break it down into smaller, manageable goals, like losing 5 pounds. Just as each penny in the jar has value, each small goal matters.

When trying to create change, setting achievable goals is crucial. For instance, don't immediately aim for a huge commitment if you're not used to exercising. Start small, like exercising twice a week for 10 minutes. It's about making change easier to experience benefits from the beginning.

Recognize that creating lasting change is a mental game. Set the bar low initially to bridge where you are now and where you want to be. Loving yourself at every step honors your current self and makes the journey more affirming.

Remember, the version of yourself with extra weight is just as valuable as the future, healthier you. Be honest about why you want to lose weight and acknowledge your inherent value. "Sitting With Your Mind" is a program focused on embracing this approach to make change more achievable and affirming.

Using Healthy Habits to Lose 2 Pounds A Week

Losing a steady pace of 2 pounds per week might seem like a modest goal, but considering the cumulative effect, it translates into a significant achievement over time. If you consistently lose 2 pounds every week, that adds up to 104 pounds in a year (52 weeks). This gradual and sustainable approach to weight loss has its own set of benefits, both physically and psychologically.

First, losing weight at this pace is generally considered healthy and manageable. It allows for fat loss while minimizing the risk of muscle loss and other health complications associated with rapid weight loss.

Secondly, losing 100 pounds in a year demonstrates the power of small, consistent efforts. Breaking down a seemingly daunting goal into manageable, week-to-week targets makes the process manageable. It becomes a series of achievable steps rather than an insurmountable mountain.

Furthermore, celebrating the accomplishment of losing 2 pounds each week provides regular motivation and reinforcement. These small victories act as milestones, signaling progress and encouraging the continuation of healthy habits. The consistent positive feedback, even on a smaller scale, reinforces the idea that the effort invested is yielding tangible results.

Psychologically, this approach fosters a sense of control. It's about building sustainable habits and making lifestyle changes rather than resorting to extreme measures that may not be maintainable in the long run. Individuals are more likely to stay motivated and committed to their weight loss journey by focusing on these small wins.

In essence, losing 2 pounds a week isn't just about shedding weight; it's about cultivating a mindset of consistency and perseverance and celebrating the journey. These small wins, when added up, contribute to a significant and transformative victory over a year.

My Sitting With Your Mind - Habit Changes Workbook is designed to support you, motivate you to reach your goals, and challenge you to work on six small yet magic habits or "Do's." These habits helped me attain a healthy lifestyle and will also help you. They can lead to significant health and ultimately help you lose weight. Are you ready for healthy weight loss?