How much can you lose in a week without compromising your health?

Losing weight has become almost as Aussie as getting on the booze after work. Alarmingly, 3 in 4 (75%) males are living with overweight or obesity [1].

According to Nielsen, as many as 55% of us are actively engaged in trying to lose weight [1]. Naturally, this comes with varying degrees of success.

But in an era of crash dieting, weight loss surgery, and promises of instant results, it’s vital to think about what sudden weight loss does to the body.

If you’re wondering, “How much can I lose in a week safely?” let’s get into everything you need to know about healthy, sustainable weight loss.

What are the first steps to start losing weight?

Losing weight for the first time is daunting because where do you even start?

It’s what holds most people back because they know they should eat less, but that’s not a sustainable strategy in the long term. This is part of why over one billion people were classified as obese globally in 2022 [3].

So, what are the initial steps to achieving a healthy weight?

• Find Your Why – Why do you want to start a weight loss program? The reason doesn’t matter, only that it’s a strong enough one to keep you on the treadmill.
• Set a Goal – Calculate a real goal if you're dealing with too much weight. It could be to fit into a pair of trousers two sizes down or a kilogram target. This gives you something to aim for and defines what success is.
• Examine Your Diet – Too many calories are why people either keep putting on weight or can’t shift it. It requires a serious look at your diet, including high-fat foods, processed foods, and alcohol. There’s nothing wrong with enjoying a treat, but your first step will be to achieve a balanced diet and control your daily calorie intake.
• Decide Your Exercise – Exercise can’t outrun a bad diet, but it accelerates the effects of a good diet and keeps you healthy. Find what you love to do, and it'll help you lose weight fast long-term.
• Get Started – The final step is often the hardest, and it’s getting started. Set your date for when you’ll go full throttle on your new healthy lifestyle. Don’t leave it vague and don’t incorporate maybes.

Sustainably Cutting Calories, Not Fad Diets

Perhaps the most crucial point to remember is that the changes you make must be sustainable. If you hate your new healthy diet and your new exercise schedule, you’re not going to maintain your weight.

According to the Australian Journal of General Practice, just 35% of people who managed to lose 10% of their body weight maintained it for a year or more [4].

It’s a familiar story, and it’s why crash dieting doesn’t work. Stanford Health Care found that up to 85% of people who lose a large amount of weight eventually regain it [5].

How much can I lose in a week to hit my goal weight?

Generally, a healthy amount of weight to lose per week is around 0.5 to 1 kilogram, or one to two pounds in imperial measures [6]. Why? Because losing any more than that puts you at risk of losing too much water, muscle, and bone density, which comes with its own issues.

Most people trying to lose weight are motivated by their looks. Whether it’s trying to get the ideal Bondi Beach body or wanting to slip into an old pair of jeans, aesthetic concerns are the driving force behind people trying to lose weight.

However, experts caution that it’s not just about aesthetics. Crash dieting and yo-yo dieting may help you lose weight (albeit temporarily), but it’s rarely sustainable, and that’s putting you at risk of health problems.

The University of Sydney says you can often improve your health simply by losing 10% of your body weight, and that’s why most dietary programs around the world are geared toward this [7].

The fact is that for as many people trying to lose weight, few are actually doing it healthily. A 2022 study found only 7% of Aussies follow a diet plan that aligns with Australian Dietary Guidelines [8].

How much weight loss is considered excessive or unsafe?

Excessive or unsafe weight loss is classified as more than a kilo per week. Rapid weight loss, especially if it’s unintentional, could also warrant a medical investigation for underlying issues.

You can find plenty of lists talking about electrolyte and hormonal imbalances caused by excessive weight loss, but another study puts it more succinctly. Excessive weight loss of 15% in a short period increased the risk of death from any cause, whether that's heart disease or kidney problems [9]. 

But it’s not just about the health risks.

A very low-calorie diet paired with physical activity often works in the short term because you’re committed, but what you’re losing may not be body fat.

A small study took a group of overweight/obese subjects and put them on a 1,000 to 1,500-calorie deficit over five weeks. They took another group and put them on a 500- to 750-calorie deficit over 15 weeks. Both had the goal of losing 5% of their body weight.

At the end of the study, the fast weight loss group, eating fewer calories, had actually lost less body fat and more muscle mass and water weight. In contrast, the gradual weight loss group saw lower body fat, meaning they achieved more substantial results without the vast changes of a 1,500-calorie deficit [10].

How can I calculate a realistic weekly healthy weight loss target? 

A realistic weekly weight loss target is one you can sustain. That’s why health bodies worldwide stick to the same recommendation of losing no more than 0.5 kg to a whole kilo per week. This modest weight loss approach doesn’t just make it easier. It ensures you’re losing fat, rather than muscle and water weight.

Studies have shown that setting realistic targets works in the long term. Although setting “unrealistic” targets or not setting them at all often leads to greater weight loss, those who follow the guidance set by health bodies are likelier to keep the weight off for years to come [11].

How do I set achievable long-term weight loss goals? 

The definition of achievable depends on who you are and where you’re starting from. Somebody in the obese category who’s never exercised in their lives will have a very different definition from someone who used to be an athlete.

Try out the SMART goal-setting framework for your long-term weight loss goals:

• Specific – Define what you want to achieve. Avoid vague goals like “I want to lose weight.” What it is doesn’t matter. It could be to run a marathon or drop a clothing size by the end of the year.
• Measurable – Whatever your goal is, it must have a clear metric to track its progress. In many cases, this will be the scale.
• Achievable – Keep it realistic. Stay away from trying to lose weight quickly. Adhere to losing no more than a single kilo weekly.
• Relevant – Align your weight loss efforts with your overall health objectives. This will mean changing your goals over time as you lose weight.
• Time-Bound – Set a clear deadline. For example, you may want to run a 5k in three months or lose five pounds over the next six weeks.

Most people start with basic numeric weight loss goals, but this shouldn’t be the long-term vision, or you become a slave to the scale. Concentrate instead on making behavioural changes to adopt the healthy habits that make weight management effortless. It could involve replacing sugary drinks with water or incorporating daily exercise into your routine.

What are the common challenges in losing weight, and how can I overcome them?

Everyone faces challenges in their weight loss journeys. Rather than letting them consume you, it’s vital to take an honest look in the mirror and identify them early. Doing so gives you the best possible chance of defeating them before they can put you back to square one.

Emotional eating

The National Eating Disorder Collaboration estimates nearly a third of Australian adolescents engage in disordered eating habits during the year. Among the broader population, this is about a million people [12].

Using food to cope is unhealthy and may require a visit to your doctor for therapy. But if you’re not ready for that, go through the practice of identifying your emotional triggers and finding healthy coping mechanisms, like reading, meditation, or exercise, to help manage emotional eating.

Lack of motivation

Early excitement often gives way to boredom and frustration when sticking to the plan. Change is rarely fun, and Hungry Jack’s does a far better marketing job than fruit and veg.

You’ll always hit these walls, but this is why setting achievable short-term goals and breaking the whole journey down is vital for delivering those small successes. 

Weight loss plateaus

Your body doesn’t lose weight at the same speed. Weight loss plateaus are inevitable, and that’s what demotivates people and encourages them to give up.

Sometimes, it’s the body’s way of telling you to make changes. It could be examining how many calories you're taking in and making cuts or upping the intensity of your workouts. Alternatively, it might require a complete rethink, such as making further dietary alterations or seeking other forms of support, such as through Pilot’s Weight Reset Program.

If you’re worried about your weight or you’re finding it tough, help is available. Start by contacting a health professional to get the support you deserve today.

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