Losing weight at a slow and steady rate is the best way to do so healthy and to keep the pounds off for good. Most experts recommend aiming to lose one to two pounds a week, although it is not always possible to lose two pounds every week.

To lose one pound per week, it’s necessary to reach a total calorie deficit of about 500 calories per day. To lose two pounds per week, reach a total calorie deficit of about 1000 calories per day.

But even while reducing calorie intake, it’s essential to continue eating a nutritious diet!

This approach is most effective when used for a short period of time when people only want to lose a few pounds, according to several health experts.  If you are further along in the weight loss process or have a lot of weight to lose, you may need to make other changes to lose 1-2 pounds per week.

Is It Possible to Lose Weight in a Week?

If you want to lose weight, you can do so by creating a calorie deficit. The NHS suggests that a safe rate of weight loss is between 0.45 to 0.9 kg, which translates to around 1 to 2lb per week. However, there are some factors that you should consider before you start trying to lose weight.

In order to lose weight at the rate of one pound per week, you would need to be in a calorie deficit of 3,436 to 3,752 calories. This is according to leading research by Max Wishnofsky as published in the American Journal of Clinical Nutrition. However, this will not work in the long term, as the body will adjust to the calorie deficit and stop losing weight. Although, evidence from multiple sources including Pennington Biomedical Research Center suggests that it will work over a limited period.

The weight loss is not likely to be fat, it is more likely to be water weight or muscle mass.

The amount of weight you can lose is determined by factors including the weight you started at, age, and gender. The NIH Body Weight Planner can help you determine how much weight you can lose.

Although you can learn how to lose weight in a week, it is not easy to do. According to nutritionist Jenna Hope, the best way to lose weight is gradually, over a sustainable period of time. There are many quick methods advertised that promise a certain amount of weight loss in a short time, but these often lead to regaining the weight soon afterwards.

Losing weight quickly can have negative consequences on your health, such as feeling tired and irritable in the short-term, and malnutrition and gallstones in the long-term.

“Some of the consequences that rapid weight loss can have on the body include gallstones, which occurs in 25% of people who lose weight quickly, dehydration, and of course, malnutrition,” James Bickerstaff, qualified nutrition coach at OriGym Centre of Excellence, says. “This can all lead to further side effects, including dizziness, recurring headaches, hair loss, fatigue, and constipation to name a few.”

You should only make small changes now, and use the week to start making healthy changes for the next few months.

Things You Need to Know

Avoid Restrictive Diets

Any diet that severely restricts what you eat is likely to be unsustainable and harmful to your weight in the long term. These types of diets can also pose a risk to your mental wellbeing.

If you’re not careful, you may end up feeling terrible even though you’re losing weight. This is because you’re not getting the nutrients your body needs, which can lead to problems like feeling sluggish, moody, nauseous, and run-down. Additionally, restricting yourself from eating certain foods can make you crave them even more, which could cause you to regain the weight you lost.

Add in Nutritionally-Rich Foods

It’s more important to focus on the healthy foods you’re adding to your diet than the unhealthy foods you’re cutting out.

Hope recommends adding one extra portion of vegetables to each meal. These vegetables are rich in fiber and water, which will help you feel fuller for longer. The leafy greens are packed with magnesium and iron to help support your energy levels.

Hope is suggesting that beans, which are high in soluble fiber, could help fight inflammation and lead to healthy, sustainable weight loss. She recommends incorporating beans into meals like Bolognese and stews, or adding them to soups and curries, to increase protein and fiber intake.

Tweak Your Snacks

Hope says that snacks can help you manage your blood sugar and prevent you from overeating later on.

The types of snacks you eat are important. “High-sugar snacks will cause your blood sugar levels to spike and then you will have a crash,” she says. “When your blood sugar levels fall, you will probably crave sugar.” So, it is better to eat high-protein snacks. These include:

  • Cottage cheese on oatcakes 
  • Natural yogurt and cinnamon 
  • Carrots and cucumber sticks with reduced fat hummus 
  • Boiled eggs 
  • Apple with 1tsp of peanut butter
  • Roasted chickpeas 
  • Edamame beans

Stay Well Hydrated

Not getting enough water can actually contribute to weight gain, not just weight loss. When people are dehydrated, it’s easy to mistake thirst for hunger, which can lead to overeating, says Hope. Drinking a glass of water can fill up your stomach and make you feel full, so your brain gets the signal to stop eating.

Staying hydrated helps your kidneys not only filter toxins and waste, but also retain essential nutrients and electrolytes. Without enough water, you may have hard or lumpy stools, and food may not move through your body properly, leading to bloating and discomfort.

Hope recommends drinking around two liters of water every day to help your digestive system run efficiently.

Creative Ways to Reach a Calorie Deficit

The math behind losing weight is simple, but it can be hard to change your habits to eat less and move more.

1. Skip breakfast 2. Cut out one snack 3. Cut down on carbs at dinner 4. Drink more water 5. Eat more fibrous vegetables 6. Avoid late night eating 7. Avoid eating out 8. Move more 9. Get more sleep 10. Try intermittent fasting A calorie deficit is when you burn more calories than you consume. To create a calorie deficit of 500-1000 calories each day, you can try some of the following 10 methods: 1. Skipping breakfast 2. Cutting out one snack 3. Cutting down on carbs at dinner 4. Drinking more water 5. Eating more fibrous vegetables 6. Avoiding late night eating 7. Avoiding eating out 8. Moving more 9. Getting more sleep 10. Trying intermittent fasting

There are two ways you can create a calorie deficit to lose weight outlined in the text below. You can either create a 500 calorie deficit each day to lose one pound per week, or a 1000 calorie deficit each day to lose two pounds per week.

While calorie counts are not always accurate, they can give you a general idea of how many calories you are consuming. If you are trying to lose weight, it is important to create a calorie deficit so that your body is forced to burn stored fat. You can create a calorie deficit by eating less, exercising more, or a combination of the two. Just remember that any activity or food swap must result in a deficit in order to be effective.

Consult your healthcare provider before making significant changes to your diet, especially if you have a medical condition. Your doctor can offer personalized advice about whether your diet provides the nutrition you need. Alternatively, they can refer you to a registered dietitian.

The Morning Cleanse + Couch Workout

500-Calorie Deficit to Lose 1 Pound per Week

“Swap out your breakfast and mid-morning snack for two Evolution Fresh Sweet Greens & Lemon juices,” suggests Mandy. “You’ll find them at any Starbucks.”

And when you think about it, getting your heart rate up for an hour can actually be fun. endeavors that will help you to lose weight in a more fun way. Getting active when you watch TV in the evening can help youburn more calories. And when you think about it, getting your heart rate up for an hour can actually be fun.

1000-Calorie Deficit to Lose 2 Pounds per Week

At lunch and dinner, avoid eating starch. That means, at lunchtime, don’t eat chips with your sandwich and at dinner don’t have a baked potato.

While 150-200 calories may not seem like a lot, it can quickly add up when you consider that the toppings on a baked potato can easily total several hundred more calories.

The No-Excuses Workout

500-Calorie Deficit to Lose 1 Pound per Week

“Mandy suggests going to the gym and doing fat-burning cardio exercises to quantify how many calories are being burned during the session,” she said. “She says to avoid making excuses.”

If you want to burn at least 300 calories, try timing your gym visit with your favorite TV show. This way, you can stay focused and rack up the miles while you’re running or walking on the treadmill or elliptical.

Instead of treating yourself to dessert, create a 500 calorie deficit for the day by skipping the sweets and adding an extra 200 calories to your deficit.

1000-Calorie Deficit to Lose 2 Pounds per Week

At lunchtime, instead of having bread on your sandwich, have it wrapped in lettuce. Iceberg or bib lettuce works well. Some dieters even use a hollowed-out cucumber instead of bread.

If you don’t have bread, you won’t need the standard condiments either. This will cut your lunchtime calorie intake by 250 calories.

To burn calories more quickly, either go faster or increase the incline while using a cardio machine at the gym. A small change can make you burn 200-300 more calories during your workout.

The Math and Miles Plan

500-Calorie Deficit to Lose 1 Pound per Week

You can maintain your weight by taking in the number of calories your body burns each day. To lose weight, you need to create a calorie deficit by eating fewer calories than your body burns. You can calculate your BMR to find out how many calories your body burns.

If you eat a small number of calories and walk around five miles during the day, you should lose five hundred calories. Mandy says that any kind of walking counts, whether it’s walking to work, running on a treadmill, taking an evening stroll, doing housework, or chasing after your kids.

An activity monitor is a useful tool to help you become more active. You may be surprised how easy it is to achieve a goal of five miles, especially if you are already somewhat active. This is a healthy system to strive for.

1000-Calorie Deficit to Lose 2 Pounds per Week

If you want to be more active, try adding more movement to your daily routine. For example, you can turn your housecleaning chores into a workout to tidy up and tone up at the same time.

If you’re looking to add a little more pep to your step, consider interval walking. This type of workout is not only a great way to improve your overall fitness, but it can also help you burn more fat.


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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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