How much weight can you lose in a week? What is a Healthy Weight Loss?


Obesity is a problem with which a lot of individuals are suffering all over the world. It has become a global issue and majority of people weight above the healthy level. Being overweight means that you are not only looking out of shape but also welcoming numerous health issues. From cardio problems to strokes to numerous other diseases, you become prone to some deadly ones. Therefore, it is critical that you lost some weight and maintain an appropriate level. But the question here is that how much weight can you lose in a week?

Healthy Weight Loss

How much weight can you lose in a week: The conventional say

According to the experts, the conventional say is that one should not look forward to losing 1 to 3 pounds per week. It is because when we talk about weight loss, you need to take a look at your calorie deficit. If it is appropriate, you will be able to lose weight. And if there isn’t sufficient calorie deficit, you won’t be able to lose weight.

As per the words from nutritionists and fitness trainers, a person who is looking to lose one pound means that he need a 3500 calories deficit as these many calories make one pound. Considering the given amount, you have to eat 500 calories fewer each day, or there must be a 500 calories deficit daily, for 1 week to lose 1 pound.

Considering the given amount, it is believed that a healthy weight loss should be between 1 to 3 pounds because here we are talking about 500 to 1500 calories deficit on daily basis. So, it is perfectly alright to aim at losing 3 to 5 pounds a month. If you don’t lose 5 to 15 pounds a week, this by no means suggest that you have failed. Losing a single pound per week would still be a weight loss achievement.

How much weight can you lose in a week: The modern diets and exercises

So, you have decided to come out of the health hole and break the box of wisdom to achieve higher goals in lesser time. You will be glad to know that there are diet plans and exercises combining which you can lose as much as 10 to 15 pounds per week. Taking a look at the given caloric difference above, this may seem unachievable. But it is definitely something that can be done and if you follow the instructions in the right manner.

However, this can be a very tough ask and you not only need high motivation and strong determination to achieve the goal but also require guidance of an expert. Depriving yourself of important nutritional elements might do harm to your health than good. So, don’t experiment with yourself without proper guidance.

But, if you have a decent diet plan or work on your routine in a right way, you will be able to lose weight without doing any damage to yourself.

So, how much weight can you lose in a week?

The conventional thought of losing 1 to 3 pounds per week often hinder individuals from aiming high. Some people think that it is totally right to stick to the given restrictions while others believe that they can always try something bigger and better. So, here is a study for your assistance.

A study was conducted back in 1999 at the American College of Nutrition where they tested two groups of individuals for as many as 12 weeks. One of them was asked to go with the traditional cardio workouts while the other group was given weight training. And as far as their nutrition is concerned, they were only given 800 calories per day.

The results? Well, both groups lost massive amount of weight. However, contrary to the popular belief that if you lose more than 2 pounds per week you will suffer from health issues such as muscle troubles, organ problems, and hair loss, things were a bit different. The group that did cardio lost a great deal of lean muscle mass while on the other hand the group which was on weight training didn’t lost any muscle mass as all. But both the groups achieved weight loss in massive amount without any trouble.

What you should do?

So, this was how much weight can you lose in a week. In order to move towards your weight goal and lose some pounds, you are required to eat less calories and burn more. For those of you that look towards a massive calorie deficit, it is advised that you should go for 800 calories per day. This may mean that you are eating only one big meal each day. And cutting it into several small meals throughout the day will do more harm than good as you will always feel hungry.

A good way to deal with your diet is intermittent fasting where you may eat anything for 4 hours any then don’t eat for the next 20 hours or eat for 8 hours and stay away from food for as many as 16 hours. Make sure that your meals are high in protein and go with the foods that have water content in it such as fruits and soups. Moreover, drinking coffee and green tea can help you in boosting your metabolism and burning more and more calories.

And lastly, work out 2 to 4 times per week and when you are hitting the gym assure that you are putting all your body parts at work. While cardio might be a preferred choice of many individuals, we suggest you to stick to weights and do some weight training so that you won’t lost any muscle mass.


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