It is not recommended to lose significant amounts of weight quickly and it can be dangerous. The Centers for Disease Control (CDC) recommends that people looking to lose weight lose 1 to 2 pounds a week to lose weight safely and healthily. There is a long and short answer to the question: “How much weight can you lose in a week? Sure, if you completely stop eating and increase exercise, you can lose up to 30 pounds in a week. How much weight should I try to lose in a week? Most experts, including the Centers for Disease Control and Prevention, unanimously agree that an average of one to two pounds of weight per week is a goal of healthy weight loss.
In fact, most of them, including Jenna Kilgore, MS, NASM CPT, FNS and Noom Coach, argue that losing a lot of weight is suddenly less sustainable than slow and steady weight loss. First of all, what you can lose and what you must lose are two different things. Ultimately, that's going to be more sustainable and easier to stay on track than taking extreme steps to lose three pounds in a week, just to see them turn on again. It may seem obvious to set realistic weight loss goals.
But do you really know what is realistic? In the long run, it's smart to aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week. Usually, to lose 1 to 2 pounds per week, you need to burn 500 to 1000 more calories than you consume each day, through a low-calorie diet and regular physical activity. While a very low-calorie diet can help you lose weight quickly, much of the weight you lose can come from muscles and water (4,. However, wanting to lose weight for reasons that are not related to appearance can increase your chances of success (8,.
Losing weight too quickly can also affect your resting metabolic rate (RMR), which reflects how many calories you burn at rest. But as someone who has overcome an eating disorder, I should point out that thinking of weight loss as a weekly calculation can absorb it into unhealthy weight management practices. Studies show that rapid weight loss is usually accompanied by greater muscle and water weight loss compared to slower weight loss methods. Fast and extreme weight loss methods, including fast diets and excess exercise, are not the best options for long-term weight loss or maintenance.
Slowly changing your eating and exercise behaviors will help you lose weight and keep it off in the long run. Because the body stores carbohydrates as glycogen for fast energy, and every gram of pure glycogen binds to three or four grams of water, the burning of glycogen that occurs as part of any weight loss protocol, but especially with a low-carb diet leads to rapid weight loss, at least by beginning. Kilgore explains that someone who starts with a higher BMI is more likely to lose more weight in a week than someone with a lower BMI. Losing weight at a slower pace also ensures that you do it sustainably, and you will be much more likely to not regain weight in the future.
The exact “slow and steady” look for you may depend on how much weight you want to lose combined with your general health and lifestyle preferences, among other factors. At the end of the study, people in the rapid weight loss group lost less body fat, more muscle mass, and more weight in water compared to the slow weight loss group (. Studies show that while people motivated by extrinsic factors can achieve short-term weight loss, those who are more motivated by intrinsic factors tend to be more successful when it comes to long-term weight maintenance (. Several studies have found that losing weight quickly by eating fewer calories can cause you to burn up to 23% fewer calories per day (6, 2).
This is because most studies show that people who lose weight slowly are more likely to not get it back in the long term. .