Safe Weight Loss per Week: How Fast Is Healthy?
Health services agree on a steady pace of about 0.5 to 1 kg (1 to 2 lb) a week. Here is why slower tends to last, what even a small loss can do, and how to set a goal that fits your life.
When you decide to lose weight, it is natural to want results fast. Social media is full of plans that promise several kilos in a week. The trouble is that quick losses rarely last, and the methods behind them can be unsafe.
So how fast is healthy? The answer from major health services is reassuringly simple, and it is kinder than most diet plans. Here is what they advise, why a slower pace works better, and how to set a realistic goal.
The safe pace: 0.5 to 1 kg a week
The NHS advises aiming to lose 0.5 to 1 kg (1 to 2 lb) a week. The CDC in the US gives the same range of about 1 to 2 pounds a week.
To put that in context, Mayo Clinic says that losing about 0.7 kg (1 1/2 lb) a week most often means eating 500 to 750 fewer calories a day than you need. Everyone's needs are different, so a doctor or registered dietitian can help you work out what is right for you rather than following a fixed number.
What the evidence says
The CDC says people who lose weight gradually and steadily are more likely to keep it off than people who lose it quickly. NCCIH adds a warning about crash approaches: a review found that juice and detox diets lead to some early weight loss from eating very little, but tend to lead to weight gain once normal eating returns.
You also do not need a huge loss to benefit. The CDC explains that losing just 5% of your body weight, such as 10 lb from 200 lb, or about 4.5 kg if you weigh 90 kg, can improve blood pressure, cholesterol and blood sugar, and may lower the risk of heart disease and type 2 diabetes.
Food and movement play different roles. Mayo Clinic notes that diet affects weight loss more than physical activity does, while activity has a stronger effect on keeping the weight from coming back. It recommends at least 150 minutes of moderate activity a week, working up toward about 300 minutes, which may help with weight loss, plus strength exercises for all major muscle groups at least twice a week.
Setting a safe pace, step by step
Step 1: Write down why you want to lose weight. The CDC suggests keeping your reasons somewhere you will see them every day.
Step 2: Pick a first goal of about 5% of your current weight. It is realistic, and it is already linked to health benefits.
Step 3: Choose two or three specific changes, such as swapping sugary drinks for water, adding a daily walk or cooking at home more often. The CDC advises focusing on a few short-term goals at a time.
Step 4: Track your food, activity, sleep and stress for a while to spot patterns, and expect the odd setback.
Step 5: Find support from friends, family or a health professional, review your progress regularly and reward yourself with things that are not food.
Step 6: If you are losing much faster than 1 kg a week without trying, or not at all despite real changes, talk to your doctor.
When to get medical help
The NHS suggests seeing a GP if your waist measures more than half your height, if you have conditions such as prediabetes, diabetes, high blood pressure, joint pain or sleep apnea, or if you have or think you might have an eating disorder. Your doctor can offer weight management programs and, for some people, prescription medicines used alongside changes to diet and activity.
Questions people ask
Is losing 2 kg in a week dangerous?
It is faster than the 0.5 to 1 kg a week the NHS advises. If you keep losing quickly or you feel unwell, talk to your doctor.
Why does slow weight loss last longer?
The CDC says people who lose weight gradually and steadily are more likely to keep it off.
Do I need to exercise to lose weight?
Mayo Clinic says diet has a bigger effect on weight loss, but activity helps a great deal with keeping weight off and has many other health benefits. Combining both works best.
Sources
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
