How fast should I lose weight?

[MaddogM]

I've read that FATTER individuals are able to lose fat at a more rapid rate without a significant loss of lean body mass versus a leaner individual. Is that true?

Current Stats: [measured via bod pod]
Weight: 193.0bs
Height: 5'11"
Body Fat: 25.7%
Lean Body Mass: 143.4
Body Fat Mass: 49.6

How long do you think I should diet for and what would be an appropriate amount of weight to lose per week?

I want to be around 12% bodyfat, which is around 163lbs. for me, assuming I don't lose LBM.

[Znik]

Fatter people can lose faster because they have more fat available to mobilize and oxidize.

As a general safety rule you can use a simple equation:
Pounds of bodyfat X 31Kcal. As it's the closest equation we have to how much fat you can mobilize in 24 hours.

So for example someone has 20lbs of body fat it would be 20x31 = 620Kcal maximum daily deficit. For you with 49.6lbs it would be 49.6x31 = 1537.6kcal and the number decreases with each pound of fat lost.

That's your maximum daily deficit your fat stores can support, if you can handle such a deficit psychologically is a totally different matter, and 1500kcal deficit would be too steep and increases the likely hood of metabolic adaptions.

Personally I would never recommend a deficit greater than 500-1000, unless severely obese. Anything beyond that tends to be unsustainable in the long run unless you got extremely good willpower as it's likely to make you feel like crap.

[SlimJimMcCarthy]

I would always recommend a pound a week. If you go much higher than that you risk losing muscle with your fat.

[LordJasonGore]

I would aim for 1.5 - 2 pounds / week until you get under 20% BF, and then move to a pound a week. Getting to 2 pounds a week (1000 calories deficit average per day) would be a good place to start to get moving, and then reduce the target as you get closer to your goal.

Good luck.

Jason

[n0useforaname]

I personally would shoot for around 1.5-2 LBs per week lost if possible.. no more.

[MJL627]

I've read that FATTER individuals are able to lose fat at a more rapid rate without a significant loss of lean body mass versus a leaner individual. Is that true?

Current Stats: [measured via bod pod]
Weight: 193.0bs
Height: 5'11"
Body Fat: 25.7%
Lean Body Mass: 143.4
Body Fat Mass: 49.6

How long do you think I should diet for and what would be an appropriate amount of weight to lose per week?

I want to be around 12% bodyfat, which is around 163lbs. for me, assuming I don't lose LBM.

Aim for 1lb (500 daily deficit) to 2lbs (1000 deficit) per week.

[anithasharma]

First set your goal..

Eat millets, whole grains
Try Super Food Kit. It’s the magic weapon.
Make superfoods an important part of your diet