It’s not uncommon for people to ask, ‘How much weight could I expect to lose each week?’ I reckon 1% of your body weight sounds about right.
I’ve seen people on the Biggest Looser lose huge amounts of weight in the initial weeks, so I guess the heavier you are (say 140Kg) , even though you need to lose a bit more weight each week than someone who weighs, say 60Kg, it’s an achievable target.
You know how to do it.
For starters, exercise more. Do something before each meal. Say to yourself, ‘Don’t exercise, don’t eat.’ It could be something with real vigor or something as useful as a 20 minute walk.
At the same time start eating from the top of the Hourglass. If you eat protein (meat, fish, chicken) with vegetables for every meal, and every day have several glasses of vegetables and fruit that you juiced yourself, after a couple of weeks you’ll have retrained yourself how to eat wisely and given your weight loss program a real kick-start.
The things to lay off are the garbohydrates – bread, pasta, cake, biscuits, chocolate, ice cream … You won’t die by eliminating these foods from your diet. What will happen is you’ll lose weight, you’ll have less headaches, your blood pressure may come down, you’ll have more energy.
Below are the 1% weight loss targets. The program goes for 52 weeks or to whenever you reach your weight loss target.
You could computerize your records by creating your own spreadsheet, the formula for the cell below the starting weight cell being:
(Starting weight cell) minus (1% of starting weight cell)
| 1% PER WEEK WEIGHT LOSS PROGRAM | |||||||||
| Week | Starting weight in Kg | ||||||||
| 0 | 140.0 | 130.0 | 120.0 | 110.0 | 100.0 | 90.0 | 80.0 | 70.0 | 60.0 |
| 1 | 138.6 | 128.7 | 118.8 | 108.9 | 99.0 | 89.1 | 79.2 | 69.3 | 59.4 |
| 2 | 137.2 | 127.4 | 117.6 | 107.8 | 98.0 | 88.2 | 78.4 | 68.6 | 58.8 |
| 3 | 135.8 | 126.1 | 116.4 | 106.7 | 97.0 | 87.3 | 77.6 | 67.9 | 58.2 |
| 4 | 134.5 | 124.9 | 115.3 | 105.7 | 96.1 | 86.5 | 76.8 | 67.2 | 57.6 |
| 5 | 133.1 | 123.6 | 114.1 | 104.6 | 95.1 | 85.6 | 76.1 | 66.6 | 57.1 |
| 6 | 131.8 | 122.4 | 113.0 | 103.6 | 94.1 | 84.7 | 75.3 | 65.9 | 56.5 |
| 7 | 130.5 | 121.2 | 111.8 | 102.5 | 93.2 | 83.9 | 74.6 | 65.2 | 55.9 |
| 8 | 129.2 | 120.0 | 110.7 | 101.5 | 92.3 | 83.0 | 73.8 | 64.6 | 55.4 |
| 9 | 127.9 | 118.8 | 109.6 | 100.5 | 91.4 | 82.2 | 73.1 | 63.9 | 54.8 |
| 10 | 126.6 | 117.6 | 108.5 | 99.5 | 90.4 | 81.4 | 72.4 | 63.3 | 54.3 |
| 11 | 125.3 | 116.4 | 107.4 | 98.5 | 89.5 | 80.6 | 71.6 | 62.7 | 53.7 |
| 12 | 124.1 | 115.2 | 106.4 | 97.5 | 88.6 | 79.8 | 70.9 | 62.0 | 53.2 |
| 13 | 122.9 | 114.1 | 105.3 | 96.5 | 87.8 | 79.0 | 70.2 | 61.4 | 52.7 |
| 14 | 121.6 | 112.9 | 104.2 | 95.6 | 86.9 | 78.2 | 69.5 | 60.8 | 52.1 |
| 15 | 120.4 | 111.8 | 103.2 | 94.6 | 86.0 | 77.4 | 68.8 | 60.2 | 51.6 |
| 16 | 119.2 | 110.7 | 102.2 | 93.7 | 85.1 | 76.6 | 68.1 | 59.6 | 51.1 |
| 17 | 118.0 | 109.6 | 101.2 | 92.7 | 84.3 | 75.9 | 67.4 | 59.0 | 50.6 |
| 18 | 116.8 | 108.5 | 100.1 | 91.8 | 83.5 | 75.1 | 66.8 | 58.4 | 50.1 |
| 19 | 115.7 | 107.4 | 99.1 | 90.9 | 82.6 | 74.4 | 66.1 | 57.8 | |
| 20 | 114.5 | 106.3 | 98.1 | 90.0 | 81.8 | 73.6 | 65.4 | 57.3 | |
| 21 | 113.4 | 105.3 | 97.2 | 89.1 | 81.0 | 72.9 | 64.8 | 56.7 | |
| 22 | 112.2 | 104.2 | 96.2 | 88.2 | 80.2 | 72.1 | 64.1 | 56.1 | |
| 23 | 111.1 | 103.2 | 95.2 | 87.3 | 79.4 | 71.4 | 63.5 | 55.6 | |
| 24 | 110.0 | 102.1 | 94.3 | 86.4 | 78.6 | 70.7 | 62.9 | 55.0 | |
| 25 | 108.9 | 101.1 | 93.3 | 85.6 | 77.8 | 70.0 | 62.2 | 54.4 | |
| 26 | 107.8 | 100.1 | 92.4 | 84.7 | 77.0 | 69.3 | 61.6 | 53.9 | |
| 27 | 106.7 | 99.1 | 91.5 | 83.9 | 76.2 | 68.6 | 61.0 | 53.4 | |
| 28 | 105.7 | 98.1 | 90.6 | 83.0 | 75.5 | 67.9 | 60.4 | 52.8 | |
| 29 | 104.6 | 97.1 | 89.7 | 82.2 | 74.7 | 67.2 | 59.8 | 52.3 | |
| 30 | 103.6 | 96.2 | 88.8 | 81.4 | 74.0 | 66.6 | 59.2 | 51.8 | |
| 31 | 102.5 | 95.2 | 87.9 | 80.6 | 73.2 | 65.9 | 58.6 | 51.3 | |
| 32 | 101.5 | 94.2 | 87.0 | 79.7 | 72.5 | 65.2 | 58.0 | 50.7 | |
| 33 | 100.5 | 93.3 | 86.1 | 79.0 | 71.8 | 64.6 | 57.4 | 50.2 | |
| 34 | 99.5 | 92.4 | 85.3 | 78.2 | 71.1 | 63.9 | 56.8 | ||
| 35 | 98.5 | 91.4 | 84.4 | 77.4 | 70.3 | 63.3 | 56.3 | ||
| 36 | 97.5 | 90.5 | 83.6 | 76.6 | 69.6 | 62.7 | 55.7 | ||
| 37 | 96.5 | 89.6 | 82.7 | 75.8 | 68.9 | 62.1 | 55.2 | ||
| 38 | 95.6 | 88.7 | 81.9 | 75.1 | 68.3 | 61.4 | 54.6 | ||
| 39 | 94.6 | 87.8 | 81.1 | 74.3 | 67.6 | 60.8 | 54.1 | ||
| 40 | 93.7 | 87.0 | 80.3 | 73.6 | 66.9 | 60.2 | 53.5 | ||
| 41 | 92.7 | 86.1 | 79.5 | 72.9 | 66.2 | 59.6 | 53.0 | ||
| 42 | 91.8 | 85.2 | 78.7 | 72.1 | 65.6 | 59.0 | 52.5 | ||
| 43 | 90.9 | 84.4 | 77.9 | 71.4 | 64.9 | 58.4 | 51.9 | ||
| 44 | 90.0 | 83.5 | 77.1 | 70.7 | 64.3 | 57.8 | 51.4 | ||
| 45 | 89.1 | 82.7 | 76.3 | 70.0 | 63.6 | 57.3 | 50.9 | ||
| 46 | 88.2 | 81.9 | 75.6 | 69.3 | 63.0 | 56.7 | 50.4 | ||
| 47 | 87.3 | 81.1 | 74.8 | 68.6 | 62.4 | 56.1 | |||
| 48 | 86.4 | 80.2 | 74.1 | 67.9 | 61.7 | 55.6 | |||
| 49 | 85.6 | 79.4 | 73.3 | 67.2 | 61.1 | 55.0 | |||
| 50 | 84.7 | 78.7 | 72.6 | 66.6 | 60.5 | 54.5 | |||
| 51 | 83.9 | 77.9 | 71.9 | 65.9 | 59.9 | 53.9 | |||
| 52 | 83.0 | 77.1 | 71.2 | 65.2 | 59.3 | 53.4 | |||