Can You Lose 3 Pounds a Week? Why It’s Not Always Sustainable
Although losing 3 lbs or more per week might be possible, especially with aggressive calorie restriction, it may not be sustainable for everyone and can often come with a cost, Gidwani says.
“What’s more important than the number on the scale is what you’re losing,” she says. “When people lose more than 1 to 1.5 pounds per week, particularly without medical supervision or proper nutritional support, it often includes water and muscle loss, not just fat.”
When it comes to safe, sustainable weight loss, what matters more than the number on the scale is consistency in your efforts, as well as other factors like monitoring your body composition, sleep, and overall health, says Gidwani.
“That’s why I never rely on the scale alone in my practice,” says Gidwani. “We assess body composition changes, protein intake, sleep, strength training consistency, and even biomarkers like insulin and inflammatory markers to ensure that weight loss is metabolically beneficial, not just rapid.”
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