-1kg a week or -0.5kg? (Diet discussion)

So ive been losing weight for 1 and a half years and im getting closer to healthy body-fat percentage and ive been losing 1kg/week for most the time but now especially with the summer coming going out all the time i feel like shit 24/7 and im starting to worry about the health downsides

Im currently 181cm 93kg 23% bodyfat and the goal is 83 kg 13% (obviously without losing any muscle) is it realistic to do this in 10 weeks without losing muscle? it has been so far because i was heavily overweight but many people have said that when you are closing in on the low percentages its a bad idea to drop weight fast.. thoughts?

 

Losing too much weight at too fast of a pace can be bad for you. Best thing would be to do what you're comfortable with, but also make sure you're still eating enough; but also maintain food quality. You will almost always lose muscle when losing weight, but if you're doing enough to maintain/build the muscle, it won't be drastic. And you'll probably end up stronger anyways. If you'd like more help feel free to PM or Skype me.

 

Yeah the lower your body fat percentage is the more losing a lot of weight at once can affect your health. Congrats on your journey so far, but would it be so bad to lose .5 kg a week for 20 weeks?

 

The thing is i really want to have some good weather left and not hit my body goals when it starts getting cold , but then again 15-16% tends to look pretty good already too

i think for now i will stay with 1kg but if i notice major loss in strength i will go down

 

Just keep working out and reach that goal it's not unhealthy as long as you don't go for more than 1kg a week. Also try to keep a good carb/protein ratio.

 

1kg per week???? Wat, it's too much and it's unhealthy for everyone

 

0.5kg/week is probably more healthy since ur closer to a healthy body weight. When ur super overweight, then 1kg/week is fair, but ur not too far anymore

 

Idk about kg but I’m trying to lose weight too. I used to be so thin and I got so big now!

 

2.2 pounds a week sounds like the perfect amount... I normally go for 1-2 pounds a week, depending how long I’m prepping for.

 

Wouldn't try and rush it, not sustainable. I'd aim for 0.5kg/ week if I were you.

Have you tried intermittent fasting?

 

yea im doing 0.5kg now, i did 1kg for a while but i just felt like absolute shit

i did intermittent fasting for a long time but it screwed my sleeping pattern and i personally think sleep is one of the most important things in working out

 

It's impossible to give you a straight answer as everyone's body comp varies, but if you consider dropping your calories by a healthy number somewhere around 100-300 calories and potentially up your workload in the gym, you should see some quick results. With regards to maintaining muscle mass, again the best thing you can do is keep your protein high (at least 1g/lb of bodyweight) and perhaps research into getting yourself some BCAA's to maintain some muscle.