When it comes to weight loss, it’s tempting to want fast results. But while crash diets and quick fixes might make the number on the scale drop fast, they often do more harm than good. The healthiest and most sustainable approach is to aim for around 0.5kg per week. This is slow and steady progress that your body can maintain.
The Problem with Rapid Weight Loss
Rapid weight loss often looks exciting at first. But the truth is, a lot of that “weight” isn’t fat. Quick drops usually come from water, glycogen (stored carbs), and even muscle tissue.
Losing muscle is a big problem. Muscle is what keeps your metabolism humming, your body strong, and your bones supported. Without it, weight loss becomes harder to maintain, energy levels dip, and you’re more likely to experience the dreaded rebound weight gain when old habits creep back in.
Why 0.5kg Per Week Is the Sweet Spot
Research and practical experience show that aiming for 0.25–0.5kg per week is the safest and most effective pace. Here’s why:
- To lose 0.5kg of fat, your body needs about a 3,500-calorie deficit per week (around 500 calories per day).
- More than this often pushes the body into breaking down muscle tissue for fuel, not just fat.
- Preserving muscle is critical for:
- Metabolism – muscle burns more energy at rest, helping you keep weight off.
- Bone density – strong muscles protect and strengthen bones, reducing the risk of osteoporosis later in life.
- Long-term health – better movement, energy, and function as you age.
This is why “slow and steady” weight loss isn’t just about patience. It’s about protecting the parts of your body that keep you healthy and strong.
What Happens Inside the Body
Here’s the simple science: your body stores fat in cells, and when you’re in a calorie deficit, those fat stores are broken down into fatty acids that your body burns for energy.
But if the calorie deficit is too extreme, your body runs out of easy fat energy to burn and begins breaking down muscle protein instead. Losing muscle not only weakens your body, it also slows your metabolism, which makes long-term results much harder to maintain.
What About Weight-Loss Drugs Like Ozempic and Mounjaro?
Medications such as Ozempic and Mounjaro are becoming more common, and they can be helpful tools for appetite control and blood sugar management. But here’s the key: they don’t change the basic rules of weight loss.
Even with these drugs, losing weight too fast can still mean losing muscle and bone mass along with fat. The same principle applies: pace matters. A steady, moderate rate of weight loss remains the healthiest option.
The Long-Term Benefits of Slow and Steady
By keeping your weight loss at a moderate pace, you’ll:
- Protect your muscles and bones.
- Keep your metabolism higher, making it easier to maintain results.
- Build sustainable lifestyle habits instead of relying on quick fixes.
- Reduce the risk of rebound weight gain.
- Keep your hormones, energy, and mood more balanced.
This approach not only gets you results. It helps you keep them for life.
How to Put This Into Practice
Here are a few simple ways to stick to a healthy pace:
- Aim for 0.25–0.5kg per week instead of chasing big weekly drops.
- Include strength training in your exercise routine to protect muscle and bone density.
- Eat balanced meals. Focus on protein, healthy carbs, and fats instead of extreme restriction.
- Track progress beyond the scale: improved energy, strength, consistency, and mood are all signs you’re on the right track.
The Bottom Line
When it comes to weight loss, slow and steady truly wins the race. Whether you’re working on it naturally or with the help of weight-loss medication, aiming for around 0.5kg per week is the healthiest way to get results you can actually maintain.
If you’re ready to approach weight loss in a safe and sustainable way, we’d love to help. Book a No Sweat Intro at FIIT Project and let’s put together a plan that’s right for you.