Fast results are tempting. But when it comes to weight, slow and steady usually wins.
What is a healthy pace?
For most adults, about 0.5–1 kg (1–2 lb) per week is a realistic and healthy pace. The CDC notes that people who lose weight gradually are more likely to keep it off.
Why crash diets backfire
- Very low calories make you hungry and tired.
- You can lose muscle along with fat.
- The diet is hard to keep up, so weight often comes back.
How to lose at a steady pace
- Eat a moderate calorie deficit, not an extreme one.
- Get enough protein to protect your muscles.
- Move more every day.
- Track your progress weekly, not daily. Weight goes up and down.
Let CalorAI plan it
Set your target weight in CalorAI and the app builds a realistic weekly plan, with milestones to celebrate.
Sources
- U.S. Centers for Disease Control and Prevention (CDC). Losing weight.
CalorAI provides estimates for general information only and is not medical advice.
