The Centers for Disease Control and Prevention says that one to two pounds in a week is a safe amount to lose if you do it gradually and steadily. 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. In fact, you can lose up to 15 pounds in a week if you do it correctly.
Studies show that rapid weight loss is usually accompanied by greater muscle and water weight loss compared to slower weight loss methods. 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. At the end of the study, both groups lost large amounts of weight, but the one who only did cardiovascular exercise lost large amounts of lean muscle mass, and the one who only did weight training did not lose muscle mass at all. While some people may lose a more significant amount of weight per week at the start of their weight loss journey, it's not possible for everyone.
While it's completely understandable why you'd want to lose excess body fat quickly, it's best to create a plan that promotes long-term weight loss. Similarly, if you severely restrict calories and exercise excessively, you will lose weight quickly even in a week. While you're likely to lose weight using these methods, you may regain lost weight soon after returning to your previous eating and exercise habits (. Losing excess weight can improve your overall health and self-esteem, but how you approach weight loss can affect your physical and mental health.
Most experts recommend that a person eat no less than 1200 calories a day when trying to lose weight. Losing weight too quickly can also affect your resting metabolic rate (RMR), which reflects the amount of calories you burn at rest. In a small study of 42 people who were overweight or obese, one group lost 5% of their body weight in 5 weeks due to a daily deficit of 1000 to 1500 calories, while another group lost 5% of their body weight in 15 weeks with a deficit of 500 to 750 calories (. However, using unhealthy weight loss methods, focusing solely on short-term fat loss, and worrying too much about your weight can be problematic and affect your physical and mental health.
A healthy rate of weight loss is different from the maximum amount of weight you can lose in a month, since rapid weight loss is not always sustainable in the long term. Your diet before, during and after losing weight is incredibly crucial to how easily or quickly you will be able to lose or maintain weight. Fast and extreme weight loss methods, including fast diets and excessive exercise, are not the best options for losing or maintaining weight in the long term. Losing weight quickly is possible, but trying to lose as much weight in the shortest possible time is unhealthy.