How much weight should you lose in 1 week that is considered healthy weight loss. I get asked this question a lot. There is a general consensus that 1 to 2 lbs (0.4kg) weekly is about the right amount to lose. A lot of people lose a lot more than this but usually they end up losing water and muscle and usually the weight goes back on. There are several ways of achieving this weight loss. First of all, you need to understand the maths. You are aiming to burn around 3500kcal per week to lose around 1lb. Averaged over 7 days this means you need to create a 500kcal energy deficit.
There are a number of ways that you can achieve this;
- Diet restriction of 500kcal per day (note recommended calorie intake for men is 2500kcal, women 2000kcal; this depends on age, level of physical activity etc)
- Exercise, aiming to burn 500kcal per day
- Combine exercise and diet restriction (in any combination e.g. burn 250kcal per day + diet restriction of 250kcal
it is important to bear in mind that if you stick to diet restriction you must avoid missing meals. It is very important to make sure the reduction in calories is done in a balanced manner over the course of the day. Missing meals will cause your insulin levels to be unstable and this can end up leading to unhealthy snacking.