Are you trying to get rid of excess body fat and wondering how much weight you can lose in a week safely and healthily? If yes, you should read this article. We will discuss what is a healthy weekly weight loss amount.
So, how much weight should you lose in a week?
In fact, there is no definitive answer. But there is a guideline value. Many professionals say 1 – 2 pounds per week is a reasonable weight loss rate. This is the average amount. Some people may lose less while others drop more. It mainly depends on how many calories you need to maintain your current weight, how many calories you eat per day, and how many calories you burn by doing physical activities.
To lose 1 pound of fat, you need to develop a 3500 calorie deficit. Therefore, if you want to lose 1 lb per week, you need to create a 500 calorie deficit a day. If you want to reduce 2 pounds a week, you need to create a 1000 calorie deficit per day. But it is not recommended to lose fat too fast, because it may cause loose skin, slow metabolism, and some health problems.
Say you want to lose 1 pound a week, you can cut 250 calories from your eating and burn 250 calories by doing exercise. However, you need to know how many calories you need a day to maintain your current weight. If you have no idea, use this weight loss calculator to get an estimated value.
A simple example:
Say you eat 3000 calories a day, but you only need 2500 calories to maintain your current weight based on your daily activity. So, everyday, you get extra 500 calories. This is 3500 calories every week. It makes you gain about 1 pound of fat. If you want to lose 1 lb per week, you need to develop a deficit of 500 calories. So, the calories you should eat per day is: 2500 – 500 = 2000. It means you need to cut back 1000 calories on your daily calorie intake now. 3000 – 2000 = 1000.