The 2-pound rule: Can I break it?

August 4, 3:01 PMSouth Carolina Weight Loss ExaminerKrista Leopold

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How much weight can I lose in a week?

You've undoubtedly heard that the optimum weight loss formula is to strive to lose no more than 1-2 pounds per week.  Andyou've also tuned in to The Biggest Loser or other extreme makeover show to observe contestants dropping upwards of 10-15 pounds in a week.  So, why the two pound rule?

Like many memes in our culture, it is difficult to trace the origin of the 2-pound rule.  Once the rule of thumb was spoken, it was passed around like Gospel.  Part of its popularity is that is good advice; the 2-pound rule is an effective way to set reasonable weight loss goals with realistic expectations.  If you tend to bite of more than you can chew, then sticking to only two pounds per week helps you to pace yourself.  Taking it slow and steady has been shown to be the best strategy for maintaining weight loss.

But if you are chomping at the bit and ready to go hard and fast, are you really going to hurt yourself by losing more than 2 pounds per week?  As with most things, it all depends.  All by itself, losing a larger amount of weight probably won't harm you.  However, drastic measures must be adopted in order to accomplish extreme weight loss. These sudden and intense changes can cause injuries and should not be attempted without supervision or the advice of a doctor.  Additionally, the changes that must be made are usually unsustainable over the long term.

Consider this:  10 pounds of fat = 35,000 calories.  Unless you are currently eating a diet of 6,000 calories per day or more, it is going the be tricky to find enough food to cut out.  Including exercise is a great choice, but you'd have todedicate several hours per day at a high intensity to make up the difference.  10 pounds per week is probably better leftto the folks on The Biggest Loser.  Instead, make the adjustments to your lifestyle that make sense for you.  Cut calories where you can and increase your activity at every opportunity.  Then, enjoy the benefits of whatever weight loss you achieve as a result of those changes!