How Much Weight Can You Lose in a Week? How Much Is Safe?
If you’ve been trying to lose weight, it’s natural to want to see results quickly. But, like most good things in life, healthy weight loss takes time.
How much weight can you lose in a week, then? According to the NHS (National Health Service), you should aim to lose 0.5 to one kilogram (kg) a week.
Slow and steady weight loss can be more sustainable than rapid weight loss, helping you maintain your weight and better health in the long run.
Technically, you could lose more than one kilo in a week, but how much weight you can lose is entirely different from how much you should lose. In other words, extreme, fast weight loss is possible, but it’s not usually safe.
Keep reading for more details on healthy weight loss timelines.
What Factors Affect How Much Weight You Can Lose?
Weight loss isn’t always straightforward. Many factors determine how quickly a person loses weight. Some of those include:
What you eat and how much you eat
Your activity level and exercise habits
Sleep
Stress
Metabolism and genetics
Health conditions and medications
Your starting weight
Whether you’re using weight loss medication (more on that soon)
Some people see significant weight loss as soon as they start making healthy changes (like eating more whole foods and doing more movement), while others may take longer to see results. Everyone’s weight loss journey will look a little different.
Weight loss your way
Is It Safe to Lose Weight Quickly?
Fast weight loss is usually not the safest or most sustainable route. Instead, steady weight loss is the way to go.
One-half to one kilo a week is a good weight loss goal. Losing more than that can result in:
Muscle loss
Nutritional deficiencies
Hormone imbalances
Metabolic changes that make weight maintenance harder
Several mental and physical health problems
Plus, fast weight loss often involves things like severe calorie restriction and over-exercise, both of which aren’t helpful in the long run and take a major toll on the body — mentally and physically.
Crash diets rarely lead to lasting change. They often end in burnout or yo-yoing. What’s more, very low-calorie diets aren’t safe for everyone, nor are they regularly recommended for those with obesity.
How Much Weight Can You Lose in a Week With Medication?
Some medications are recommended for weight management in people with excess weight and obesity who are having a hard time seeing results with exercise and diet alone. If you haven’t seen any changes in your weight week over week after making healthy modifications, you may want to look into weight loss medicine as an option.
How much weight you can lose in a week with these medications depends on a number of factors, such as the specific medication you’re taking, the dose, and the healthy lifestyle changes you’re making alongside it. But slow, steady weight loss is still advised.
Weight loss medicines include:
Mounjaro®
Wegovy®
Saxenda®
Orlistat
Though they’re all slightly different, many weight loss prescription medicines work by reducing your appetite and making you feel fuller. This can help you stick to nutritious food choices and the proper portion sizes for your body.
Here’s a more detailed look at weight loss medicines available in the UK and how much weight they can help you lose.
Mounjaro®
Mounjaro® is a once-weekly weight loss injection. It can reduce appetite, curb food cravings, and make you feel fuller. This medicine contains the active ingredient tirzepatide.
It may be prescribed if you have a body mass index (BMI) of 30 or more, or 27 or more with a weight-related health condition like sleep apnoea, hypertension (high blood pressure), heart disease, or high cholesterol.
One study found that people taking 15 milligrams (mg) of Mounjaro® for 72 weeks lost an average of 23.6 kilograms. Participants also made changes to their eating and physical activity habits. Learn more in our blog on Mounjaro® results.
Wegovy®
Wegovy® is also a weekly weight loss injection. It contains the active ingredient semaglutide — the same active ingredient in Ozempic®. It can also help regulate appetite and fullness levels to promote weight loss.
You might have heard of Ozempic® as a weight loss medicine, but it’s actually only licensed to treat type 2 diabetes.
A Wegovy® clinical trial found that people taking the medicine for four weeks lost an average of about two percent of their body weight. By week 68, they’d lost about 15 kilograms. Participants also made lifestyle changes alongside taking the medication. Learn more about
Orlistat
Orlistat is a weight loss pill. It’s available on prescription under the brand name Xenical®. You can buy it without a prescription under the brand names Alli® and Orlos®. A chemist can let you know if it’s right for you. If so, you can take it under their supervision.
Orlistat works by reducing how much fat is absorbed from the food you eat. Coupled with exercise and eating fewer calories than you burn each day, it can help with weight loss.
Xenical® clinical trials found that 37 percent of those taking the medicine (alongside reducing their calorie intake) lost at least five percent of their body weight over 12 weeks.
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How to Maintain Weight Loss
Weight loss is healthiest and most sustainable when it’s not rushed. The lifestyle changes you make to gradually lose weight can help you maintain your weight and improved health.
Here are a few things to keep in mind.
Healthy Diet Tips for Weight Loss and Maintenance
Try to eat a balanced diet with plenty of whole foods. Beyond that, these tips can help:
Limit foods high in calories, salt, saturated and trans fats, refined carbohydrates, and sugar.
Eat more high-fibre foods, like whole grains, veggies, and legumes, to help you feel fuller.
Eat more lean protein, like chicken, turkey, fish, and eggs, to maintain muscle and promote fullness.
Drink more water to stay hydrated and regulate your appetite.
Exercise Tips for Weight Loss and Maintenance
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. Think jogging, walking briskly, swimming, cycling, or tennis.
It’s just fine (and recommended) to start slowly and gradually build up to these numbers.
Besides cardio, aim for at least two strength-training sessions each week. This type of exercise can help you maintain muscle mass as you lose weight.
Try to include more general movement in your day, like walking and standing.
Movement adds up and comes with plenty more health benefits beyond weight loss and management — like improved moods, sleep, and heart health.
Lifestyle Tips for Weight Loss and Maintenance
Sustainable weight loss is about more than just food and movement. Here are a few more tips to help:
Stress. Keep stress levels low with techniques like journaling, meditation, and breathing exercises.
Sleep. Get enough sleep by keeping a regular schedule, avoiding large meals before bed, and making sure your bedroom is cool and comfortable.
Mental health. Take time to celebrate small wins, spend time with friends and family, and speak to a therapist or mental health professional if you need extra support.
Reach out to your GP (general practitioner) or other healthcare professionals (like a nutritionist, personal trainer, or weight loss specialist) for more personalised guidance on how to lose weight at a healthy speed.
FAQs
Now, let’s answer some commonly asked questions about how much weight you can lose in a week.
How Much Weight Can You Lose in a Week by Fasting?
Research shows that fasting for five to 20 days can lead to weight loss of two to 10 percent of your starting body weight. But about two-thirds of the weight loss is lean mass (like muscle), rather than fat mass.
Fasting can cause a loss of water weight, which returns as easily and quickly as it goes. On top of potentially only resulting in short-term weight loss, fasting often causes the following symptoms:
Hunger
Headaches
Insomnia
Fatigue
Dizziness
Metabolic acidosis (a buildup of acids in the body)
Not eating can be extremely dangerous. If you’re struggling with an eating disorder, find help through the eating disorder charity Beat.
You aren’t alone, and there are lots of resources, tools, and people who want to help you get healthy.
How Much Weight Can I Lose in a Week?
NHS guidelines say to aim for 0.5 to one kilogram of weight loss a week (that’s one to two pounds).
How Much Weight Can I Lose in 2 Weeks?
Since the NHS recommends aiming for one-half to one kilogram of weight loss a week, you may be able to lose one to two kilograms in two weeks.
How Much Weight Can I Lose in 3 Weeks?
Similarly, as NHS guidelines recommend aiming for one-half to one kilogram a week of weight loss, you might be able to lose 1.5 to three kilos in three weeks.
Weight loss isn’t always linear, though. Instead of being consumed by the numbers, focus on building the healthy movement and eating habits needed for long-term weight loss. If you do that, the results should follow.
Is It Possible to Lose a Stone in a Week?
Losing a stone (6.4 kilos or 14 pounds) in a week is considered too much weight loss — or rather, too fast. NHS guidelines say to aim for 0.5 to one kilo a week, a much smaller amount. Over time, your slow and steady weight loss can add up to losing a stone, though.
Is It Possible to Lose 1 kg a Week?
Yes, losing a kilogram in a week is possible. The NHS recommends aiming for 0.5 to one kilogram of weight loss a week.
Is Losing 1 kg a Week Healthy?
It can be if you’re going about it in the right way. This means focusing on nutrition, movement, sleep, and looking after your mental health while losing weight steadily.
The question of how many kilograms you can lose in a week is nuanced. While you can lose more than one kilo, it’s usually not recommended to do so because it may not be safe or sustainable. A GP can give you personalised advice here.
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How Much Weight Can You Lose in a Week? Final Thoughts
The rate of healthy weight loss per week is slow, steady, and sustainable. So, how much weight can you lose in a week? Here’s what to remember:
Experts say aiming to lose five to 10 percent of your body weight within the first six months of a weight loss plan is a realistic approach. So, when thinking about the amount of weight you’ll lose, it might be helpful to shift your mindset from a weekly outlook to a monthly one.
Even then, weight loss isn’t always linear. Focusing on the bigger picture (like all the steps you’re taking towards better health) can be more useful than focusing on the numbers.
Try to be patient. If you don’t see instant weight loss, celebrate other wins. For example, you might already be doing a great job by fitting in more steps each day or trying nutritious new recipes. It’s important to cheers to the little things along the way.
Weight loss medication can help promote weight loss. But results often don’t happen in the first week of use. Slow and steady is still the best approach to weight loss, even when using medication as part of your plan.
If weight loss medicine is something you’re looking into as part of your plan, you can explore your options through Hers UK.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.