How much weight can I lose in a week?

You want to lose weight – but like, right now?

Then you've probably asked yourself: How much can I lose in just one week?

Before a vacation, after an all-you-can-eat buffet, or when your jeans suddenly shrink – we all know the urge for quick results 😅

But careful: Not everything the scale shows is actual fat loss.

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The key facts on weekly weight loss at a glance:

• Realistic: 0.5 to 1 kg (1 to 2 lbs) of fat per week

• Requires a calorie deficit of 500–1,000 kcal per day

• More weight loss on the scale = water, food in your system, glycogen

• Crash diets often lead to yo-yo effects and bad moods

What’s actually possible in 7 days?

Straight talk: One kilo of fat = about 7,000 kcal.

So if you cut 1,000 kcal per day, you could lose 1 kg per week.

BUT: Most people lose more in week 1 – because water and glycogen drop.

Example: Low-carb? The scale might show -3 kg. But not all of that is fat.

Why fast results can be misleading

Sounds too good to be true? It usually is.

A big drop in week 1 is often not fat, but:

• Water (from cutting carbs & salt)

• Food content (because you’re eating less)

• Muscle mass (if you eat too little protein or don’t move enough)

Feels great – but it’s not real long-term progress.

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How to lose weight smartly in one week

Sounds complicated? It’s not:

• Calorie deficit: around 500–700 kcal/day

• Exercise: 30–60 minutes daily (e.g. walking, cycling)

• Lots of veggies & protein, little sugar & white flour

• Sleep: At least 7 hours per night

You might lose “only” 0.5–1 kg – but it’s sustainable and no yo-yo.

Here's the best way to get started

• Track your calories for one week – apps help a lot

• Move daily – aim for 10,000 steps as a start

• Switch meals to be filling but low in calories

• Prioritize sleep – without it, your body won’t burn fat properly

Conclusion: Quick is possible – but not all of it is fat

Losing water weight looks cool, but real progress takes patience.

0.5 to 1 kg (1 to 2 lbs) per week may sound slow – but it’s the sweet spot for your body.

Now you know what matters – so: Make it count!

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