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Research Blog: How Fast Should I Lose Weight?

Losing weight too quickly can result in the loss of lean body mass and strength. At what rate should you lose at to minimize the loss of lean mass and strength? The following study examined that: Garthe, I., T. Raastad, et al. (2011). "Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes." Int J Sport Nutr Exerc Metab 21(2): 97-104. When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strength-related performance. Twenty-four athletes were randomized to SR (n = 13, 24 +/- 3 yr, 71.9 +/- 12.7 kg) or FR (n = 11, 22 +/- 5 yr, 74.8 +/- 11.7 kg). They followed energy-restricted diets promoting the predetermined weekly WL. All athletes included 4 resistance-training sessions/wk in their usual training regimen. The mean times spent in intervention for SR and FR were 8.5 +/- 2.2 and 5.3 +/- 0.9 wk, respectively (p < .001). BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention. Energy intake was reduced by 19% +/- 2% and 30% +/- 4% in SR and FR, respectively (p = .003). BW and fat mass decreased in both SR and FR by 5.6% +/- 0.8% and 5.5% +/- 0.7% (0.7% +/- 0.8% vs. 1.0% +/- 0.4%/wk) and 31% +/- 3% and 21 +/- 4%, respectively. LBM increased in SR by 2.1% +/- 0.4% (p < .001), whereas it was unchanged in FR (-0.2% +/- 0.7%), with significant differences between groups (p < .01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.

My Comments:
The above study compared body composition changes and strength in athletes when losing weight at the weekly rate of 0.7% (SR) vs. 1.4% (FR). That rate of weight loss would equate to 1.26lbs vs. 2.52lbs for a 180lb individual. The athletes were training around 15 hours/week for their sport and completed four weight training workouts/week (two upper body and two lower body workouts). Athletes diets were composed of: 5-7 Daily Meals and Snacks Protein = 1.2-1.8g/kg ( Carbs = 4-6g/kg ( Fat = 20%

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A post-workout supplement containing 6-20g protein and 20-40g carbohydrates

The study measured: Body Composition Changes Countermovement Jump Performance 40m Sprint Performance 1-RM Strength on the Squat, Bench Press, and Bench Pull (Barbell Row on Incline Bench) Both groups lost an average of 4.2kg bodyweight, but the SR group lost 4.9kg fat and gained about 1.0kg lean mass while the FR group only lost 3.2kg fat and also lost 0.3kg lean mass. The SR group also saw an improvement in countermovement jump and all 1-RM testing while the FR group only saw an improvement in squat 1-RM testing. One thing to note is not every athlete in the FR group lost weight at the rate of 1.4%/week, so the average was closer to 1.0%/week (1.8lbs/week for a 180lb individual). The take home message from this study is losing weight at a slower rate is more beneficial for maintaining lean mass and strength. Note this is just one study so this does not give us the final say/concrete answer, but based on the data from this study it would be best to aim to lose no more than 1.0% bodyweight/week with closer to 0.7% being ideal.