Sculpt by Debbie

What’s a sustainable rate of weight loss?

The ideal rate of weight loss should be between 0.4% to 0.8% of your total body weight with a 1% max per week. Weight loss any faster than this will come primarily from lean body mass making it more difficult to keep off. Additionally you risk slowing down your metabolism & disrupting your hunger hormones making further weight loss even more challenging. For a 200 lb person, this looks like between approximately 0.8 to 2 lbs per week of total weight loss.

American diet culture often idealizes rapid weight loss. Contestants on the “Biggest Loser” are applauded for losing large amounts of weight in a short amount of time. However, weight regain for the vast majority of contestants was inevitable due to hormonal changes and slowed metabolism. Although it may sound cliche, slow and steady wins when it comes to long-term weight loss!

Are you struggling to eat enough protein? Here’s an easy & delicious way to get 34 grams (only 323 calories!)
1 scoop dymatize whey protein
1/2 frozen banana or 1/2 cup of mixed berries
3/4 cup nonfat milk
1 Tbsp nut butter (try nuts n’ more for added protein)
6-8 ice cubes
Blend & enjoy! 💪🏻

Check out my client's incredible transformation!