Losing a Pound a Day: How to Do It, and Is It Safe? – Healthline


In the event you’re attempting to drop pounds, it could generally appear to be a time-consuming course of.

The truth is, it usually takes weeks, months, and even years to realize your long-term weight reduction targets.

For that reason, you could ponder whether there are methods you may drop pounds extra quickly.

This text takes a more in-depth have a look at the analysis to find out whether or not it’s attainable to lose a pound (0.5 kg) per day.

Shedding pounds requires you to devour fewer energy than you employ all through the day.

This could contain decreasing your meals consumption or including extra train to your routine through actions like working, strolling, or biking (1).

To lose 1 pound (0.5 kg) of physique fats, you’ll have to create a calorie deficit (2, 3, 4).

Most women and men typically require 2,000–2,500 energy per day to keep up their weight. Your every day calorie wants rely upon components like your age, measurement, and exercise stage (1).

In the meantime, scientists estimate {that a} 160-pound (72.5-kg) individual burns a mean of 15.1 energy per minute working, or roughly 906 energy per hour (5).

Utilizing these figures, a 160-pound (72.5-kg) girl consuming 1,500 energy per day would probably need to run for over 3 hours to burn sufficient energy to lose a pound (0.5 kg) in 1 day.

Take into account that fast weight reduction could also be extra attainable for folks with a really excessive physique weight as a result of the next physique weight can enhance the variety of energy your physique burns all through the day (1).

Nonetheless, whereas it could be attainable to lose a pound (0.5 kg) of physique fats per day, it will require you to drastically restrict your meals consumption and enhance your bodily exercise.

Excessive calorie restriction and overexercising are usually not protected or beneficial by well being professionals. Though these strategies could end in fast, short-term weight reduction, they’re not sustainable and will hurt your well being.


You want obtain a calorie deficit to lose 1 pound (0.5 kg) of physique weight. Though it could be attainable to lose 1 pound (0.5 kg) per day, it will require you to restrict your meals consumption fairly a bit and considerably enhance your exercise ranges.

Though dropping 1 pound (0.5 kg) of physique weight could also be tough, dropping 1 pound (0.5 kg) of water weight per day is rather more sensible.

The time period “water weight” refers to water that your physique shops in its tissues.

A number of components could cause water retention, together with modifications in hormone ranges, elevated salt consumption, and sure medical circumstances (6, 7, 8).

Moreover, glycogen, the storage type of carbs present in your liver and muscular tissues, binds with water. Every gram of glycogen in your physique is saved with at the least 3 grams of water (9, 10).

As a result of your physique can use glycogen as a fast vitality supply, reducing again in your consumption of carbs or including extra bodily exercise to your routine can deplete your glycogen shops (11).

For that reason, once you drop pounds in a short time after beginning a brand new weight loss program or train routine, it’s usually water weight that you just’re dropping slightly than physique fats.


Whereas dropping 1 pound (0.5 kg) of physique fats per day could also be difficult, beginning a brand new weight loss program or train routine could cause you to lose water weight in a short time.

Usually, consultants advocate dropping round 1–2 kilos (0.5–0.9 kg) per week, which can contain decreasing your calorie consumption by round 500–1,000 energy per day (12).

Nonetheless, dropping 1 pound (0.5 kg) per day would probably require you to restrict your consumption much more.

Lowering your meals consumption an excessive amount of cannot solely make it rather more tough to satisfy your dietary wants but in addition be related to a number of opposed well being results.

The truth is, very low calorie diets have been related to a number of severe negative effects, together with nausea, dizziness, and fatigue (13).

Moreover, severely proscribing your meals consumption could make it tougher to keep up weight reduction over the long run.

It’s because fast weight reduction can scale back your resting metabolic fee, which is the variety of energy you burn throughout the day (14).

Calorie restriction also can alter the degrees of a number of key hormones that regulate starvation and urge for food, together with leptin and ghrelin (15).

Moreover, though reasonable train will be useful, partaking in extreme train in an effort to burn sufficient energy to lose 1 pound (0.5 kg) per day could also be dangerous.

In line with some research, extreme train might negatively have an effect on coronary heart well being, scale back immune perform, and enhance your threat of damage (16, 17, 18, 19).

Due to this fact, aiming to lose 1 pound (0.5 kg) per day could also be unsustainable, unrealistic, and doubtlessly harmful.


Dropping 1 pound (0.5 kg) per day includes drastically decreasing your calorie consumption and rising your bodily exercise. Very low calorie diets and extreme train could each be unhealthy and unsustainable.

Though it is probably not wholesome or protected for most individuals to lose 1 pound (0.5 kg) per day, a number of methods can assist you obtain protected and efficient long-term weight reduction.

Listed below are just a few easy ideas for sustainable weight reduction:

  • Drink extra water. Ingesting loads of water cannot solely assist preserve you hydrated to advertise a wholesome fluid stability but in addition improve emotions of fullness and enhance weight reduction (20, 21, 22).
  • Scale back your consumption of processed meals. Research present that usually consuming processed meals could possibly be linked to the next threat of weight acquire and weight problems (23, 24).
  • Eat extra protein. In line with some analysis, consuming extra protein-rich meals might assist assist urge for food management, lower meals cravings, and enhance emotions of fullness (25).
  • Add cardio to your routine. Most wholesome adults ought to goal for 150–300 minutes of reasonable depth train or 75–150 minutes of vigorous depth train per week to advertise weight reduction and good general well being (26).
  • Eat extra fiber-rich meals. Meals like fruits, greens, complete grains, and legumes are excessive in fiber, which may gradual abdomen emptying, thus serving to curb cravings and boosting weight reduction (27, 28).


There are a number of methods you should use to realize long-term weight reduction, together with consuming extra water, modifying your weight loss program, and including extra cardio to your routine.

Though it could be theoretically attainable, dropping 1 pound (0.5 kg) of physique fats per day would require you to considerably enhance your bodily exercise and restrict your meals consumption.

Extreme train and really low calorie diets are related to a number of severe negative effects and will make it tougher to drop pounds in the long term.

Due to this fact, aiming for round 1–2 kilos (0.5–0.9 kg) of weight reduction per week by making modifications to your weight loss program and life-style could also be extra sensible, sustainable, and wholesome over the long run.

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