Have you ever felt frustrated because the scale isn’t moving as quickly as you’d hoped, even though you’re sticking to a diet and exercise routine? If so, you’re not alone. Many people feel frustrated and disappointed when their weight loss progress seems slow, especially when they feel like they are doing everything "right."

As a dietitian at Seattle Sutton’s Healthy Eating, I talk with people all the time who have unhealthy or unrealistic expectations for how quickly they should be losing weight. They are often surprised when I tell them the recommended rate of weight loss is just 1-2 pounds per week on average. But here’s the truth: slow and steady weight loss is not only okay…it’s ideal. In fact, it's the best approach for lasting success.

Let’s dig into why that is, and how you can support your goals in a healthy, sustainable way.

The Gold Standard: 1–2 Pounds Per Week

We often hear about dramatic transformations in the media, but in the real world, losing 1 to 2 pounds per week is considered a healthy and realistic pace. This rate of weight loss gives your body time to adjust and reduces the likelihood of regaining weight down the road. This approach protects lean muscle and supports a healthy metabolism, which is key to a healthy weight loss.

Rapid weight loss, on the other hand, often means your body is burning through not just fat, but also muscle and water. This loss of lean tissue can slow your metabolism, leaving you more vulnerable to weight regain—and making it harder to keep the progress you worked so hard for. In addition, aiming for extreme weight loss often leads to nutritional gaps and burnout. 

When approaching weight loss, it's important to focus on realistic weight loss goals and behavior changes to avoid extreme measures that are difficult to sustain over the long term. Realistic goals set you up for lifelong success.

To support a 1–2-pound weight loss, the guidelines focus on being in a deficit of between 500-750 calories a day by eating less, burning more, or a combination of the two. A goal of losing 5% of your current weight is a great starting goal. For example, if you weigh 200 pounds, that's 10 pounds. Research shows that this amount of weight loss can lower your risk of long-term health conditions and improve blood sugar, cholesterol, and blood pressure.

What Research Shows

Research comparing rapid weight loss to slow, steady weight loss has shown that while both approaches can lead to improved health markers, losing weight more gradually comes with some important advantages.

One of the key advantages was related to body composition. Individuals in the slow weight loss group had increased reductions in body fat, including overall fat percentage and fat stored in different areas of the body, compared to those who lost weight quickly. On the other hand, those in the rapid weight loss group saw decreases in lean body mass, fat-free mass, and even total body water. Losing weight too quickly doesn’t just burn fat; it can also break down valuable muscle and lower your resting metabolic rate.  That means with a slower approach, you’re not just losing weight—you’re losing it the right way.

Both groups in the study showed improved metabolic health, including better blood sugar control, lower triglycerides, and improved insulin sensitivity. However, the rapid weight loss group showed sharper changes in fasting blood sugar and cholesterol levels. While this may seem like a win at first glance, it often comes at the expense of muscle loss and a slowed metabolism,  two factors that make maintaining weight loss difficult over time, which most likely will result in lab levels increasing again.

The takeaway?

While it is tempting to try to lose weight as fast as possible, it is healthier and more effective to aim for gradual, sustainable weight loss.

Tips to Support Your Progress
(Without Obsessing Over the Scale)

While the scale is one tool to track change, it’s far from the only one.

Here are Five Ways to Stay Motivated and Support Healthy Weight Loss:

1. Celebrate Non-Scale Victories

Notice how your clothes are fitting, your energy levels, sleep, or mood. These are real signs that your body is changing for the better—even if the scale doesn’t budge overnight.

2. Keep Things Fresh

Our bodies adapt quickly. Switching up your meals, joining a gym, or trying a new type of movement (like yoga, resistance bands, or interval walking) right in your own home can help challenge your system in a new way.

3. Prioritize Sleep & Hydration

Sleep and hydration are crucial for appetite regulation, metabolism, and recovery. Aim for 7 - 9 hours of sleep per night and drink water regularly throughout your day.

4. Manage Stress

Stress can impact hunger, hormones, and motivation. Daily self-care doesn’t need to be elaborate...try 10 minutes of journaling, deep breathing, stretching, or a walk outside to help calm your nervous system.

5. Track What Matters

Consider keeping a journal or app to track your meals, mood, movement, or even how you feel in your body. Reflecting on your progress can help shift the focus from just numbers to true wellness.

Bottom Line: You’re Doing Better Than You Think

If you’re making healthy choices, being consistent, and caring for your body, you are making progress,  even if the results aren’t instant. Remember, you’re building habits that can last a lifetime, not chasing a quick fix.

Slow weight loss, within the guidelines of 1-2 pounds a week on average, helps preserve muscle mass, supports long-term metabolic health, and promotes fat loss over muscle breakdown. At Seattle Sutton’s Healthy Eating, our meal plans are designed to support this steady, balanced approach, helping you lose weight in a way that benefits both your body and your future.

At Seattle Sutton’s Healthy Eating, we believe that real change takes time, and we’re here to support you every step of the way. Whether it’s your first week or your fiftieth, your commitment matters, and it’s worth celebrating.