Based on the CDC’s guidelines, you should aim to lose 1 to 2 pounds per week instead of 4.
“This equates to creating a 500- to 1,000-calorie deficit per day, which is realistic for many people while still providing enough nutrients for overall health,” says Caroline Susie, RDN, an award-winning dietitian and national spokesperson for the Academy of Nutrition and Dietetics.
But bear in mind, your calorie intake should not fall below 1,200 per day for women or 1,500 per day for men, except under the supervision of a health professional. On average, adults need an estimated 1,600 to 2,400 calories per day for women and 2,000 to 3,000 calories per day for men, according to guidelines from the U.S. Department of Agriculture.
If your calorie deficit puts you below these levels, you may be at risk of nutrient deficiencies, feeling tired, and a decrease in metabolic rate, Susie says. And in any case, you may have trouble sticking to this highly restrictive plan, even for a week. Ultimately, she notes, research supports slow, consistent weight loss for long-term weight maintenance.
When you first make changes to your eating and exercise program, you may experience faster weight loss in the first week, especially if the changes are dramatic for you. This means that in a week you could lose 4 pounds or more with concerted effort.
But much of this accelerated weight loss will come from water weight, not fat. If you return to your old exercise and eating habits after a week, you will quickly gain back what you lost — and sometimes gain even more.
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