Question from the community:
“Hey there, I’m Laura from Australia. I’ve tried every kind of diet you can think of—keto, fasting, juice cleanses, you name it. And sure, I’ve lost weight fast, but it always comes back just as fast (if not faster). I’m finally ready to do this the right way. I want to lose weight for good, not just for summer. So my question is: What is a sustainable amount of weight loss? Like, what pace is realistic and healthy so I can keep it off long-term?”
Hey Laura, First off—huge props for asking the real question most people skip over. You’ve officially graduated from “quick fix chaser” to “lifelong results seeker.” That’s a big mindset shift, and honestly, it’s what changes everything. I’ve been in your shoes too—I once did a cabbage soup diet and let’s just say my social life (and bathroom visits) never recovered.
Let’s break it down together: what does sustainable weight loss actually look like? How do you find your pace, stay sane, and build something that sticks? You’re in for a practical, clear-eyed, supportive answer.
Why “Sustainable” Matters More Than “Fast”
You already know the cycle: lose 10 pounds in two weeks… regain 12 by the next month. It’s not just discouraging—it’s exhausting. Quick-fix weight loss often leads to rebound weight because it doesn’t change the habits behind the weight.
Sustainable weight loss, Laura, isn’t just about the scale. It’s about:
- Keeping your metabolism healthy
- Preserving muscle (the real fat-burning engine)
- Building habits that actually work with your real life
- Staying mentally and emotionally well along the way
And yes—it’s about actually keeping the weight off for good.
So… What’s a Healthy and Sustainable Rate of Weight Loss?
The magic number most experts agree on?
0.5 to 2 pounds per week (that’s roughly 0.25 to 1kg per week, for you Aussies).
Why the range?
Because it depends on several factors:
- Starting weight: If someone’s starting at a higher weight, they often lose faster initially.
- Age, gender, metabolism: These all affect pace. A 25-year-old male athlete will likely lose differently than a 50-year-old woman with a slower metabolism.
- Lifestyle and stress levels: Sleep, stress, movement—all influence how your body responds.
- Hormones and health history: PCOS, thyroid issues, past dieting—all play a role.
For someone like you, Laura, who’s been on and off diets for years, aiming for the lower-to-middle end of that range is usually the most sustainable place to start. Slow and steady doesn’t just win the race—it finishes it.
The Bigger Picture: Why Going Slow is Actually Faster
This might sound counterintuitive, but hear me out:
Imagine losing 1 pound a week for 6 months. That’s 24 pounds gone—and still gone a year later. Now compare that to crash dieting 10 pounds off in 2 weeks, gaining it back (plus a few extras), and repeating that cycle three times. You do the math.
Quick loss is addicting. But sustainable loss is freeing.
And let’s not forget—you’re not just losing weight. You’re gaining:
- Confidence
- Energy
- Strength
- Better sleep
- Mental clarity
- That sweet, sweet feeling of “I finally figured this out”
That’s a powerful trade-off.
What Does Sustainable Weight Loss Look Like in Real Life?
This isn’t about perfection, celery sticks, or bootcamp at 5 a.m. every day. It’s about rhythm, not rigidity. Here’s what I’ve seen work for people who finally break free from yo-yo dieting (myself included):
1. Real Food, Not Restriction
Laura, skip the meal replacements and detox teas. Sustainable weight loss is built on:
- Whole, satisfying meals
- Balanced portions (protein, healthy fats, carbs, fiber)
- Foods you actually enjoy
- Room for pizza nights and birthdays without guilt
Restriction breeds rebellion. Balance builds trust with yourself.
2. Movement That Feels Good
You don’t have to punish yourself with grueling workouts. Focus on:
- Strength training (2–4x per week) to preserve muscle
- Walking (underrated and amazing)
- Cardio you actually like—dancing, swimming, cycling
- Rest days. Yes, they count.
Exercise should support your life, not dominate it.
3. Habit Change, Not Willpower
Willpower fades. Systems stay. Start with tiny habits that feel almost laughably small:
- A 5-minute morning stretch
- Drinking water before coffee
- Meal prepping just one meal a week
- Parking farther and walking a bit more
Those “small” things? They’re how big results happen. Consistency is the real MVP.
How to Measure Progress Beyond the Scale
The scale is just one metric, and honestly? It’s not always reliable. Weight fluctuates for so many reasons—hormones, water retention, muscle gain.
Try tracking:
- Inches lost
- Energy levels
- Sleep quality
- Strength improvements
- Confidence and mindset shifts
- Clothing fit
- Cravings or binge episodes decreasing
You’re not just shrinking—you’re evolving.
What Slows Sustainable Weight Loss Down (That You Can Fix)
Laura, since you’ve been in the diet game a while, you might hit some roadblocks like:
- Metabolic slowdown from past yo-yo dieting
- All-or-nothing thinking (if you can’t be perfect, you give up)
- Fear of food after too many rules and “bad” lists
- Stress and poor sleep, which spike hunger hormones and mess with willpower
All fixable, by the way. And all common. Be kind to yourself when they come up. This isn’t just physical work—it’s emotional reprogramming too.
How to Know You’re On the Right Track
Here’s a little checklist I like to share:
- You’re eating foods you enjoy
- You’re not constantly hungry
- You’re sleeping well and feeling more energized
- You’re able to socialize without food anxiety
- You’re moving more regularly—but not obsessively
- Your weight is going down gradually over time
- You’re not thinking about quitting every five minutes
If that’s where you’re headed, Laura—you’re doing it right.
Final Thoughts
So Laura, to answer your question directly: the most sustainable amount of weight loss is about 0.5 to 2 pounds (or 0.25 to 1kg) per week. That pace may feel slow when you’re itching for change, but it’s the kind of slow that sticks—and that’s what we want, right?
Thank you so much for your question—it’s such a grounded, wise one. It shows you’re ready to stop chasing quick fixes and start building a way of living that actually works long-term.
I’m rooting for you every step of the way. Take it slow, keep it real, and give yourself grace when it gets messy. You’re not just changing your weight—you’re changing your story. And that takes courage.
Quick Recap for Laura:
- Sustainable weight loss = 0.5 to 2 pounds (0.25–1kg) per week
- It’s about habits, not hacks
- Real food, enjoyable movement, and consistency are key
- Progress isn’t just measured by the scale
- Slow isn’t weak—it’s wise
You’re doing great, Laura. Keep going—this time, you’re doing it for real.