Weight Loss & Body Composition

How Slow Is the Right Slow?

0.5–1% of body weight per week. That's the sweet spot.

The quick explanation

Faster loss in midlife usually means muscle loss. Aim for ~1 lb/week if you're 200 lb, ~0.5 lb/week if you're 130 lb. Boring? Yes. Effective? Also yes.

Why this matters

Slower loss preserves muscle, metabolism, mood, and sanity. It's the only kind that stays off.

Tiny action step

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Set a 12-week goal at 0.5–1% per week. Write it down.