At AdMac Fitness we can safely call ourselves weight loss experts. Our personal trainers have helped hundreds of people in east London lose weight healthily and successfully, using tried and trusted methods.
So, when it comes time to weight loss progress, we’ve got a lot to say on the matter.
When embarking on a weight loss journey, one of the most common questions is: how fast should I be losing weight? While rapid results might sound appealing, achieving sustainable progress is key to long-term success. So, what’s a healthy and realistic rate of weight loss?
Here’s a few thoughts based on 10+ years of personal training and weight loss experience…
A Healthy Rate of Weight Loss
Most people following a structured weight loss plan that includes appropriate exercise and calorie control will typically lose around 1-2lbs per week. This is considered a healthy and sustainable pace by fitness professionals and health experts alike.
At this rate, your body has enough time to adapt to the changes in your diet and activity levels without sacrificing muscle mass, energy levels, or overall well-being.
Remember - Weight Loss Isn’t Always Linear
It’s important to understand that weight loss rarely follows a perfectly consistent pattern. Even if you’re following your plan carefully, some weeks you may lose more than 2lbs, while other weeks the scale may barely move. This fluctuation is normal and can be influenced by factors such as:
Water retention
Hormonal changes
Muscle gain (especially if you're exercising regularly)
Food intake timing and digestion
What matters most is the overall trend — steady progress over time should average around 1-2lbs per week. Patience is key.
Can You Lose Weight Faster?
Yes, faster weight loss is possible, but it often demands much stricter discipline and dedication. Aggressive calorie deficits, intense workout routines, and strict food control may yield faster results, but they can be difficult to sustain. Extreme dieting may also lead to fatigue, nutritional deficiencies, and muscle loss if not managed properly.
Instead of chasing rapid results, focus on creating a manageable routine that fits into your lifestyle and allows you to maintain your progress long-term.
The Power of a Sensible Plan
A balanced diet combined with a practical exercise routine will always outperform crash diets in the long run. Sudden and severe calorie restriction can be demotivating and unsustainable. More importantly, extreme diets often result in muscle loss, low energy levels, and increased cravings.
By following a plan you can realistically maintain, you're far more likely to achieve consistent, lasting results.
Balancing Calories for Fat Loss and Performance
To lose weight effectively, you need to create a calorie deficit — consuming fewer calories than your body burns. However, cutting calories too aggressively can leave you feeling drained and make it harder to fuel your workouts.
The key is to strike a balance:
Eat enough calories to support your workouts and recovery.
Keep your overall intake low enough that your body taps into fat reserves for energy.
Prioritise nutrient-dense foods such as lean proteins, vegetables, and whole grains to ensure you're nourishing your body properly.
Why AdMac Fitness Personal Trainers Make All the Difference
Losing weight is easier — and more enjoyable — with expert support. At Admac Fitness, our experienced personal trainers are skilled in designing tailored fitness and nutrition plans that deliver results.
Our trainers will:
Develop a personalised workout plan that suits your fitness level, goals, and lifestyle.
Provide practical advice on managing your diet without restrictive or unsustainable methods.
Motivate and guide you through challenging workouts, helping you push yourself safely and effectively.
Track your progress, making adjustments to keep your results on track — even when weight loss stalls.
With professional coaching, you'll stay accountable, build confidence, and achieve results at a healthy and sustainable pace.
The Bottom Line
For most people, 1-2lbs per week is an ideal rate of weight loss — steady enough to keep you motivated while protecting your health and performance. Faster results are possible but often come at the cost of sustainability.
By combining a smart diet, effective exercise, and expert support from Admac Fitness, you can achieve meaningful weight loss while feeling strong, energised, and confident every step of the way.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD