Written through Rachael Link, MS, RD on might 12, 2021 — medically reviewed by Jillian Kubala, MS, RD, Nutrition

If you’re trying to lose weight, it might sometimes seem favor a time-consuming process.

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In fact, it frequently takes weeks, months, or even years to accomplish your permanent weight loss goals.

For this reason, you might wonder whether over there are ways you deserve to lose weight much more rapidly.

This write-up takes a closer look in ~ the research to determine whether it’s feasible to shed a lb (0.5 kg) per day.

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Losing weight requires you to consume fewer calories 보다 you use throughout the day.

This can involve reducing her food entry or adding an ext exercise come your routine via activities like running, walking, or biking (1).

To lose 1 pound (0.5 kg) of human body fat, you’ll need to develop a calorie deficit (2, 3, 4).

Most men and women usually require 2,000–2,500 calories every day to preserve their weight. Your daily calorie needs depend on factors like your age, size, and activity level (1).

Meanwhile, researchers estimate the a 160-pound (72.5-kg) human burns an median of 15.1 calories every minute running, or about 906 calories per hour (5).

Using these figures, a 160-pound (72.5-kg) mrs consuming 1,500 calories per day would likely need to run because that over 3 hrs to burn enough calories to lose a lb (0.5 kg) in 1 day.

Keep in mental that quick weight loss might be much more attainable for civilization with a an extremely high body weight due to the fact that a higher body weight can increase the number of calories her body burns throughout the day (1).

Still, if it might be feasible to shed a pound (0.5 kg) of human body fat per day, the would call for you to dramatically limit your food intake and also increase your physical activity.

Extreme calorie restriction and also overexercising are not for sure or encourage by wellness professionals. Back these methods may an outcome in quick, momentary weight loss, they’re no sustainable and also may damage your health.


You need achieve a calorie deficit to shed 1 lb (0.5 kg) of human body weight. Back it might be feasible to lose 1 lb (0.5 kg) every day, it would need you to limit her food intake quite a bit and also significantly increase your activity levels.

Body fat vs. Water weight

Although shedding 1 lb (0.5 kg) of human body weight may be difficult, shedding 1 lb (0.5 kg) of water weight per work is much more realistic.

The term “water weight” describes water that your body stores in its tissues.

Several factors can reason water retention, including transforms in hormone levels, increased salt intake, and particular medical conditions (6, 7, 8).

Additionally, glycogen, the storage type of carbs discovered in her liver and also muscles, binds through water. Each gram of glycogen in your body is stored with at the very least 3 grams that water (9, 10).

Because your body can use glycogen together a quick energy source, cutting ago on your intake of carbs or adding much more physical task to your regimen can deplete your glycogen stores (11).

For this reason, when you lose weight very quickly after starting a brand-new diet or practice regimen, it’s typically water weight the you’re shedding rather than body fat.


While shedding 1 lb (0.5 kg) of human body fat every day may be challenging, starting a brand-new diet or practice regimen can reason you to lose water weight an extremely quickly.

Generally, specialists recommend losing around 1–2 pounds (0.5–0.9 kg) every week, which may involve reducing your calorie intake by approximately 500–1,000 calories per day (12).

However, shedding 1 lb (0.5 kg) per day would likely require you come limit her intake even more.

Decreasing your food intake too much can not only make it lot more complicated to fulfill your nutritional requirements but also be linked with several adverse health and wellness effects.

In fact, very low calorie diets have been connected with several significant side effects, including nausea, dizziness, and fatigue (13).

Furthermore, severely restricting her food intake may make the more an overwhelming to keep weight loss over the long term.

This is because rapid load loss deserve to reduce your relaxing metabolic rate, i m sorry is the variety of calories friend burn during the day (14).

Calorie limit can also alter the levels of several vital hormones that regulate hunger and also appetite, including leptin and ghrelin (15).

Additionally, return moderate exercise have the right to be beneficial, engaging in too much exercise in an effort to burn enough calories to lose 1 pound (0.5 kg) per day may be harmful.

According to part studies, too much exercise could negatively influence heart health, alleviate immune function, and increase your risk of injury (16, 17, 18, 19).

Therefore, aiming to shed 1 lb (0.5 kg) per day may be unsustainable, unrealistic, and potentially dangerous.

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Losing 1 lb (0.5 kg) per day involves significantly reducing her calorie intake and also increasing your physical activity. Very low calorie diets and excessive exercise might both it is in unhealthy and unsustainable.