Weight loss1 min read
How fast should you lose weight?
What a healthy rate of weight loss looks like, why faster isn't better, and how to set realistic expectations.
When you start losing weight, it's natural to want results fast. But the speed you lose weight at affects how much of it is fat, how you feel, and whether you keep it off.
What's a healthy rate?
Many health organisations suggest a gradual loss of around 0.5 to 1 kg (1 to 2 lb) a week for most adults. People with more weight to lose may lose faster at first, while people closer to their goal often lose more slowly.
Why faster isn't better
- More muscle loss alongside fat
- Greater hunger, fatigue and irritability
- Higher risk of nutrient gaps
- Harder to sustain, and more likely to be regained
The first week is different
Many people lose a few kilos in the first week or two. Much of that is water, as your body uses stored carbohydrate and the water bound to it. After that, a slower, steadier pace is normal.
Set a moderate deficit
A deficit of roughly 300 to 500 calories a day is a common starting point. It's enough to make steady progress without feeling deprived.
Measure progress well
Use weekly average weight rather than daily readings, and add measurements or photos. Progress is rarely a straight line.
Let the plan set the pace
Set your goal in Mealful and your meal plans are built around a calorie target that supports steady progress, not a crash diet.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
