According to many experts, losing 1-2 pounds (0.45—0.9 kg) per week is a healthy and safe rate (1, 2,. Losing more than that is considered too fast and could put you at risk for many health problems, such as muscle loss, gallstones, nutritional deficiencies and a decrease in metabolism (4, 6, 7,. So, 1 kilogram (kg) equals 2.2 pounds (lb), which means that if you lost 1 kg a week, you would lose 4 kg (8.8 pounds) per month. According to health experts, losing 1 kilogram per week is a healthy and sustainable rate of body fat loss.
Losing more than 1 kg per week is considered too fast and unsafe. To lose just 1 pound, you need to create a caloric deficit of 3,500 calories. To lose weight of 2.2 pounds per week, the same as 1 kilogram, you must create a deficit of 7,700 calories in total, or 1,100 per day. Eat fewer calories than you burn to create that deficit.
You can reduce calories from food and drink, exercise to burn more calories, or combine both strategies. 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.
The weight-loss deadline you've set, whether it's a wedding, spring break, or meeting, requires you to lose 2.2 pounds a week. According to a British Journal of Nutrition study, sweating before eating the morning bowl of oatmeal might be the best option if you're trying to lose fat, as you can burn almost 20% more if you exercise on an empty stomach. While you can lose weight without exercising, regular physical activity plus calorie restriction can help you lose weight. This is because when the body is in an extreme energy deficit, it is programmed to lose muscle rather than fat.
Therefore, to lose weight, you need to eat fewer calories in a day and burn more calories through physical activities. To lose 1 kilogram of weight in a week, you will have to create a caloric deficit of 1000 calories per day. That means that if you want to lose 1 kg of weight a week (a healthy and sustainable amount for most, although shooting for more than this is not recommended), you will need to create a deficit of 7,700 calories (2.2 pounds of fat) over the course of a week. It can lead the body to starvation mode, reducing metabolism, making it more difficult to lose weight in the long term and easier to gain, Tuck said.
Losing weight is hard, but maintaining that weight loss can be even more difficult, especially if you don't lose weight sustainably and consistently. Many people aren't big enough or active enough to safely maintain the caloric deficit of 1,100 calories a day needed to lose 2.2 pounds (or 1 kilogram) a week. The goal of losing 1 kilogram every week is possible if you maintain a caloric deficit of 1000 calories every day during the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
A general rule of thumb is that you must have an energy deficit of around 7,000 calories (29,400 kilojoules) to lose a kilogram of fat. It is best to prepare early, if you are trying to lose fat, since the extra hours before bedtime without eating will help your body to digest and rest before sleep.