How much weight loss per month constitutes as healthy weight loss? If you shed 10 lbs a week, is that healthy? Probably not. If you want to feel energized and healthy during your process of losing weight, you need to shoot for 1 lb a week or 4 lbs a month.

There is one simple rule to follow on your weight loss journey. Cutting out 3,500 calories a week with diet and exercise you will be able to lose about 1 lb a week. That breaks down to 500 calories a day. You can also use this rule if you’re trying to gain weight. Increase your calorie intake by 3,500 calories a week and you should gain about 1 lb a week. This rule originated from researcher Max Wishnofsky, MD, in 1958, who calculated that 1 lb of fat stores approximately 3,500 kcal of energy and now in 2017 this rule can be found on over 35,000 weight loss websites.

Let’s break this down even further. Every day you should aim to cut out 250 calories from your diet, and burn 250 extra calories during your workout totaling 500 calories. If you do this 7 days a week and you will be cutting out and burning enough calories to lose 1 lb a week in a healthy way. During your workout you may be burning more but, 250 should be the minimum number of calories burned in a workout. Our workouts at Roundhouse Fitness, people can burn between 500 and 900 calories in one hour. However If you end up burning 500 calories in your workout, that doesn’t mean you can go home and eat whatever you want, the way that you used to. Your diet is a HUGE part of your fitness journey. This also means that if you cut out 500 calories a day just in your diet, you cannot skip your workouts. It takes both to achieve your goals of weight loss.

This is simply a general rule of thumb and this will not directly apply to every person who is reading this, but now you have a baseline to start which, incidentally is the hardest thing for people to do. Once you’ve started it’s easier to make adjustments  and stay consistent. I highly recommend seeing a dietitian if you’re really serious about weight loss and have them set up a plan for you that is specific to you and your body.