How much weight can you lose in a week?

How much weight can you lose in a week?

5 kilos in 5 days? Such a large weight loss is neither healthy nor realistic. We tell you how many kilos you can lose per week in a healthy way

Annoying kilos should usually get rid of as quickly as possible. Decrease at turbo speed, so to speak, preferably without exercise and a change in diet, that’s it! Theoretically, this is even possible, but unfortunately crash diets are not healthy and sustainable. Instead of just having the short-term weight loss success in mind, you should focus on the long-term goal.


We reveal how much weight you can lose healthily and sustainably per week and finally reach your dream weight (and keep it afterwards). A nutrition plan that is individually tailored to you and your calorie needs can help you with this.


Lose weight and set realistic goals

“Just” losing 3 or 5 kilos – sounds easier than it is. Especially if your starting weight isn’t that high or if you’re already expecting a real weight loss miracle within a week. Anyone who restricts their calorie intake too much and goes hungry will soon become acquainted with it Jojo effect do. The truth is, losing weight takes patience. Don’t stress and set realistic weight loss goals. A diet that promises a weight loss of 5 kilos in 5 days is simply dubious and unhealthy – keep your hands off it!

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Better enjoy our ingenious protein recipes with fat burning effect:


In order to lose weight healthily and sustainably, you should definitely take enough time. In the end, you won’t benefit if success comes quickly but doesn’t last and you’ll soon be back on the pounds.


How much weight can you lose weight healthily and sustainably per week?

Attention, a bit of calculation work follows. But you need it to understand how to set your weight loss goals in such a way that you really achieve them. To lose a pound of body weight, you need to burn or save 7,000 calories. Through seven days, that would be a daily deficit of 1000 calories, which is extremely high!


Better: With a moderate calorie deficit of 300 to 500 calories a day, you lose weight in a healthy way and avoid the yo-yo effect. So that means you can lose about 0.5 to 1 kilo per week.


Calculate your calorie needs here per day and then subtract the above calories. The optimal amount of calories to lose weight is roughly in the middle of your basal metabolic rate and total calorie requirement.


Want to get started right away? Then the most effective way to lose weight is already waiting for you here: an individual nutrition plan that suits your weight loss goal and your diet.

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What exactly awaits you? load you this example weight loss plan for 5 days Download and adapt it to your needs!

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PDF

FREE: 5-Day Weight Loss Meal Plan3.93 MB

However, especially in the beginning, the weight loss can be a bit higher since water retention accounts for a lot of the weight lost. So don’t be frustrated if the success is greater at the beginning and then fades away. Even if your starting weight is very high, you will lose weight faster in the beginning.


And another thing: You should always see how much weight you are losing or have already lost in relation to your goal. Half a pound out of 7 pounds is a lot, so don’t let a little less weight loss discourage you. On the other hand, if you want to lose 10 kilos, it is a little easier at the beginning with 0.5 kilos and you can even lose more weight in the first few weeks.


Conclusion: This is how you lose weight healthily and sustainably

In order to lose weight healthily and sustainably, you should set yourself a realistic goal. For a week that means about 0.5 to a maximum of 1 kilo. Even if that doesn’t sound like much, real results are worth much more than results that die out after a shorter period of time. So here are the most important tips on how and how much you can lose weight healthily and sustainably per week:


  • Don’t stress and take your time.
  • Maintain a healthy calorie deficit of 300 to 500 calories per day.
  • Weight loss of 0.5 to 1 kilo per week is realistic.

Don’t forget: Be proud of your success. This helps to stay motivated and lose weight in a healthy and sustainable way. You kill the kilos even more effectively in combination with sport:

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Do you prefer to go to the gym? Our fitness experts have also developed a plan for this, this way!





* Code valid until 03/23/2023


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