To avoid severe energy restriction and support maintenance of fat-free mass and performance, what percentage of body weight loss is recommended weekly?

The recommended percentage of body weight loss per week to avoid severe energy restriction while helping to maintain fat-free mass and performance is 0.5 to 1%. This range is considered safe and sustainable for most individuals; it allows for weight loss that can lead to improvements in overall health without putting excessive stress on the body. Losing weight too quickly can result in the loss of lean body mass, decreased metabolic rate, and can also negatively affect performance in athletic pursuits. Thus, this percentage supports gradual weight loss, allowing the body to adapt and prevent the negative consequences associated with more rapid weight loss strategies. This approach is particularly important for individuals aiming to maintain physical performance and health during the weight loss process.